Friday October 24, 2014

Warm Up
3 Rounds:
400m
Lunge<>
10 Push Press
10 Sit Ups

Wall Balls 3×15
Get balls before class starts
I should NOT have to ask you
2 balls per station one to sit and one to throw

WOD – Yolanda
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
Core
5×30 Sec Prone Isolation
(plank)

Monday October 20, 2014

Warm Up
3 Rounds:
1 Burgener
5 Pull Ups
10 Air Squats
100 Jump Rope (50 Dbl Und)

Overhead Squat 5×5
Resistance Run x4

WOD – 30/30
30 sec Run in Place
30 Seconds Work
Round 1
Jumping Jacks
Planks
Mtn. Climbers
Lunge
Round 2
Push Press
Burpees
Mtn. Climbers
Squat Jumps
Round 3
Push Up
Sit Up
Plank
SDLHP