1) STRETCH:
2) WARM UP:
**SKILL WORK**
KB SWING
BALL SLAMS
BALL SLAMS
3) W.O.D:
4 ROUNDS OF:
10 Box Jump 30"
15 KB Swings 2pood (#72)
20 Ball Slams
*Post total time to complete in comments.
**RAMP WOD**
10-9-8....3-2-1 OF:
SUMO HIGH PULLS #75
DOUBLE UNDERS *Reps X 3 (30-27-24-21...ETC.)
*Post total time to complete in comments.
4 ROUNDS OF:
10 Box Jump 30"
15 KB Swings 2pood (#72)
20 Ball Slams
*Post total time to complete in comments.
WHITEBOARD
**RAMP WOD**
10-9-8....3-2-1 OF:
SUMO HIGH PULLS #75
DOUBLE UNDERS *Reps X 3 (30-27-24-21...ETC.)
*Post total time to complete in comments.
BRYAN - 10:14 *NICE INTENSITY B, RANGE OF MOTION NEEDS WORK ON KB SWINGS, GOTTA GET THOSE ARMS FULLY EXTENDED BEHIND EAR WITH BELL FACING UP TO THE SKY.
ReplyDeleteCEDRIC - 10:20
MARTIN - 13:16 *NICE INTENSITY MARTY, NO COMPLAINTS ON FORM SO WE JUST PUSH HARDER NEXT TIME AROUND!!
RAMP WOD - SEE WHITEBOARD
ARCHETYPE KIDS - SEE WHITEBOARD