Wednesday.
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Keg stretch

Skill
C & J technique

Warm up for

Wod

Amrap In 10 minutes
30 clean and jerks at Each
Male. Female
95 65
135. 85
165. 110
205 135

Mad mobi
Pigeon
Press ups
Hamstring up and over
Shoulder band
hanging knee raises/baby makers

INFO FOR THE WEEK

TUESDAY NIGHT

7:30pm – Re-Flex

SATURDAY

Open Gym – 9:30am

Re-Flex – 10:45am

SUNDAY

Re-Flex – 6:00pm

Friday, MAY 24th

WE ARE CLOSED

for Regionals

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 kip swings for quality/practice

Skill
Handstand holds
4x 1 min

Sprinter drills
Then
Wod

For time.

Run 800
3 rounds of
15 ring dips
15 sit ups
15 burpees
Run 800

Mad mobi
calf stretch on wall
Corner stretch
Shoulder bully with kb
Press ups