Sunday Funday
WARM UP: Plyos SKILL: Set up WOD WOD: E2MOM (every 2:00) 24:00 DB OH C2C ( 20/35) ME Assault Bike Me K2E Me Row
Home » Archives for September 2017 » Page 3
Home » Archives for September 2017 » Page 3
WARM UP: Plyos SKILL: Set up WOD WOD: E2MOM (every 2:00) 24:00 DB OH C2C ( 20/35) ME Assault Bike Me K2E Me Row
WARM UP 200m Run Plyos Outside 3 Rounds of: 7 Air Squats 7 Ring Rows 3 Burpees SKILL Into WOD WOD 25:00 AMRAP Teams of 3 200m Run as a Team 75 Zercher Squats (70/50) 45 Pull-ups 30 Burpees over your Partner (10 each)
WARM UP: 200 M Run 10 Lunge to Instep 10 Baby Squats 5 Inch work + :03 negative push up 10 SLSU SKILL: 12 Min to Build to a heavy set of: Hang Power Clean + FSQ + Split Jerk WOD: 5 RFT: (13min cut) 6 Thrusters (135/95) 8 C2B Curb To Curb Run
Congratulations to Ryan Hayes for being selected as the September 2017 Athlete of the Month! Ryan has put in a tremendous about of work to get better at his weakness since his start at Mission. You can find him early to class stretching to improve his mobility and you can always find him after class
WARM UP: Outdoor Plyos SKILL: Banded Hip and Shoulder Stretching WOD: 5 Min to complete each: (21min) 5:00 To Complete: 600M Run + ME Alternating Dumbbell Snatch (55/35) (2:00 Rest) 5:00 to Complete: 500M Row + ME Burpee over DB (2:00 Rest) 5:00 to Complete: 15/12 Calorie Bike + ME TTB
WARM UP: Plyos SKILL: Into WOD WOD: “Harvey” Teams of 2 4 Rounds 25 Burpees 400m Run 4 sets 5 Pull ups 10 Push ups 15 Air squats
WARM UP: Stretch Plyos SKILL: 8:00 EMOM Start with 10 Push-ups + ME lunges WOD: AMRAP 18:00 5 Power Cleans (115/75) 5 Burpees Over Bar 5 Toe-to-Bar 50 Double Unders
WARM UP: 2:00 Jump rope 10 Lunge to Instep 15 Zercher Squats (70/50) 15 Shoulder Press with empty bar SKILL: For Time: (10:00) 100 Double Unders (3:00 cap) 50 Kettlebell Swings (24/16kg) 500m Row WOD: Not for time (20:00) 20-18-16-14-12-10 of Thrusters *Increase weight every round *Each set MUST be unbroken, meaning the bar can
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