WARM-UP: Warm Up 9:00 EMOM: M1: Shuttle run M2: 15 KBS M3: 10 Goblet Squats Turkish Get Up Review SKILL: Lax and foam rolling! WOD: 4 RFT: 1 Turkish Get up (per side)(24/16) 10 KB SDHP 10 Goblet squats 5 Burpees over KB C2C Carry w/KB
WARM-UP: Plyos SKILL: Slamball Relay Mile: *(30/20) *Alternate 200 M Runs with a partner WOD: For Time: 500m Row 3 Rds: 20 Weighted Step ups w/DB (55/35) (total) 20 V-ups 500m Row
WARM-UP: 3 Rounds: 10 Air Squats 8 Ring rows 10 SLSU 8 Push Ups SKILL: Dumbbell Strict Press: 15-12-9-6-3 WOD: 16 min EMOM: M1: 15 WBS (20/14) M2: ME Pull Ups M3: 30 DUs M4: 10 K2E
WARM-UP: 200 M Run 1 Set fence drills 10 Lunge to instep 10 Inch worm+push up 10 Baby Squats Stretch SKILL: 5×3 Back Squats to a 16” Box WOD: 10 Min AMRAP Power Clean + Squat Clean+ Jerk @ 75% (or 185/125) 15 Sit Ups 200m Run
WARM-UP: 2 x Fence drills 5:00 Shoulder stretch SKILL: 5 X 5 Weighted push-up WOD: 3 Rounds, with a partner 20- Synchro Burpees 300m Row (shared) 3 Rounds 20 T2R (10 ea.) 400m Run (shared) 3 Rounds 10 Alternating Slamballs (30/20) 50 ‘ Med Ball Walking Lunges (each)
WARM-UP: Plyos Stretching SKILL: 3×10 1 Legged KB Deadlift (10 per side) WOD: For Time: 400m Run 30 Hang Power Snatch (95/65) 400m Run 30 OHSQ 400m Run 30 Thrusters 400m Run 30 Sumo DL High Pull
WARM-UP: PVC: Pass thru Fig 8 Good Mornings Thrusters Push Press Push Jerk Split Jerk SKILL: 15 Min to build to a max complex of: Push Press + Push Jerk + Split Jerk WOD: 12 min AMRAP 20 WBS (20/14) 15/12 Cal Row 10 Burpees over 12” box
WARM-UP: :30 Drills Squat hold Squats Lunge to instep R Lunge to instep L Bar Hang/K2H SLSU SKILL: Shoulder Stretching/Mobility WOD: Partner WOD: 20 Alternating Rounds of: 7 TTB 7 FSQ (135/95) THEN… 1200 M Run (alternating 200 M Runs)
Congratulations to Wes Weissgarber for being selected as the January 2017 Athlete if the Month! We couldn’t think of a better way to kick of the new year then selecting an athlete like Wes. Since he joined Mission, he has been a regular at the noon class, rarely not seen during the week. He has recently kicked his
WARM-UP: 2x’s: Shuttle Run 10 KBS (5 russian/5 american) 10 KB SDHP Empty BB warm-up SKILL: Every :30 for 6:00: Perform 2 DL WOD: For Time: 30 KBS (32/24) 30 Box Jumps (24/20) 90 DU’s 20 KBS 20 Box Jumps 60 DU’s 10 KBS 10 Box Jumps 30 DU’s
8842 Broadway St.
San Antonio, Texas 78217
