Thursday February 5th 2015

Each Thursday we have been hitting some of the past open workouts to help you all prepare for the workouts this year.  I hope that by either repeating some of the past workouts, or completing  them for the first time, you will be encouraged to sign up this year.  Below is a link to the standards from last year.  Check it out.  

Prep

Coach's choice dynamic 

6 min AMRAP250m row 3 wall walks or Handstand walks, 5 beat swings,  5 wall ball shots 

Burgner warm up 

Strength 

Deadlift build to a 3RM

Strict Handstand push ups 1-5 EMOM for 5 min 

Conditioning 

14.4 

14 min AMRAP 

60 Cal row 

50 T2B

40 Wall balls 14/20 9'target/ 10' target 

30 Cleans 95/135

20 Muscle ups 

Recovery 

Easy walk 5 min 

Powell raises 6 per side x 3 

Hamstring stretch up rig 2 min per side