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MONDAY, NOVEMBER 24, 2014

Workout of the Day: Thursday 8-28-2014

Warm up
Instructors Choice

Basics
Skill: Handstand push up scaling (box pikes, floor pikes)

WOD: AMRAP 20:00
* Run 200m
* 8 HSPU
* 8 KB Front Squats
* 8 KB Russian Swings
* Rest 30 sec.

Gymnastics Drills
Pistols – 10:00
A. 4:00 banded ankle mobility
B. 20x narrow stance air squats
C. 40 Pistols, add weight if possible.

Oly Lifts
Dice Work: >>>
for the WOD >>>
2- 4 jumping hi-fives (with partner)
3- 10 Pull Ups
4- Row 300m
5- 15 Sit Ups
6- 10 Barbell Thrusters
7- 8 Burpees
8- 25 Double Unders
9- Run 200m
10- 12 Lunges
11- 12 Kettlebell Swings
12- 30 sec. plank

Conditioning
Endurance Partner Dice WOD: You need dice and a partner. If odd numbers of people you can use 1 person with a 30 sec. rest after each turn. AMRAP 30:00 (take turns rolling the dice and doing the resulting work). Record total rounds completed.




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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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