7/27 WOD

HELEN

Warm up – 400 meter row

3x     10 shoulder taps push ups

10 KB (russian) swings

10 squats (wide stance)

Skillwork –

WOD – 400 meter run

21  KB swings

12 pull ups

3 rnds

corework – Flutter kicks

2×20      super man

Basic crunch

 

July Challenge – pick 3

7/23 WOD

In A Hand Basket . .

warm up – 800 meter

20  throw down

20 dbl ball toss

skill work – 3×5 each single db thruster

WOD – 1. shuffle

2. Squat ( Frt/Bk/OH)

3. wall balls

4. pull ups

5. burpees

6. clean – hang/power

7. HR push ups

800 meter run

 

Julu challenge – pick 3