Med Ball Clean Practice
With a 3 minute running clock:
200m Run w/ medball
Max calories on rower in remaining time
Rest 1 minute
With a 3 minute running clock:
200m Run w/ medball
Max rep medball clean in remaining time
Rest 1 minute
With a 3 minute running clock:
200m Run w/ medball
Max rep paralette lateral jumps in remaining time
Rest 1 minute
With a 3 minute running clock:
200m Run w/ medball
Max rep wallball shots in remaining time
Cashout – accumulate 5 min in a plank
OG
1 mile run pushing the pace with Derek
A few 18″ box jumps just for practice
Class
With a 3 minute running clock:
200m Run w/ medball 8#
Max calories on rower in remaining time – 21
Rest 1 minute
With a 3 minute running clock:
200m Run w/ medball
Max rep medball clean in remaining time – 21
Rest 1 minute
With a 3 minute running clock:
200m Run w/ medball
Max rep paralette lateral jumps in remaining time – 18
Rest 1 minute
With a 3 minute running clock:
200m Run w/ medball
Max rep wallball shots in remaining time – 22
82 reps
Cashout – accumulate 5 min in a plank – 9:10 min – this was terrible. I was sliding all over the place and almost gave up when I had only done two minutes but just kept at it 10-15 seconds at a time.
OG WOD
“Heinz 57”
57 Cal Row
57 KB Swings 53#
57 Alternating DB Snatch 50#
57 Wallballs 20#
57 Pushups
57 Cal Assault Bike
Time – 28:44
Open gym with Hannah
Annie
50-40-30-20-10
Double unders (singles x3)
Ab mat sit ups
Time: 10:18
Tire Flips x15
OG
1 mile run with Roxanne working on pacing and running posture and position
6 round of single arm KB holds
20 sec on 10 sec off
Worked on some ankle mobility and toes to bar excerises and stretching.
WOD with 20lb walk all
37 Cal
23 cleans
32 parelett jumps
30 wallballs
122 reps Rx .
Thanks Amanda.
OG
1 mile stroller walk/run
Tabata assault bike > 52 cals