Thursday February 27, 2014

Warm up
25 Burpees
100m Sprint
High Knee Pulls/ Lunge

Back Squat 5×5
Hang Clean &Jerk 3×15

WOD – “Quinn”
3 Rounds
400m
50 Sit ups
50 Back Extensions

Core
Hollow Rock 3 x 30sec

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Wednesday February 26, 2014

Warm Up
Bumper Lunge and Twist
10 Burpees
10 Strict Press (med weight)
10 Back Ext
50 Jump Rope (Double Unders?)

Mats
Ladders

Split Jumps 5×5

WOD – “Only 30 Seconds”
2 Rounds
30 Seconds Work
30 Seconds Jog in Place
Set 1
Jumping Jacks
Planks
Mountain Climbers
Lunges
Set 2
Push Press
Burpees
Mountain Climbers
Squat Jumps
Set 3
Push Ups
Sit Ups
Plank
SDLHP