Tuesday 9-6-16

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4
20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Skill:10 min

  • Max Double-Unders (AMRAP - Reps)

Metcon

  • Form: Metcon (Time)

3 rounds
400m run
15 Thrusters

  • Con: Metcon (Time)

4 rounds
400m run
12 Thrusters (95/65)

  • Int: Metcon (Time)

400m run
12 Thrusters (115/80)
400m run
9 Thrusters (135/95)
400m run
6 Thrusters (155/105)
400m run
3 Thrusters (185/135)