Funday

If you want to be faster, stronger and more explosive you need to improve you’re jumping ability and ultimately your hip extension.

Today we'll begin with a Dynamic Warmup and work on Mobility

WOD: 15min to work on Max Ht. Box Jumps ~ Kettlebell Complex

Thursday- Happy Halloween

WOD: for 16min complete

• Even Minutes- 5 Thrusters (105/65)
• Odd Minutes- 5 Pull-Ups

*DO strict pull-ups as long as possible and then use the kip

Wednesday - Pukie Send-Off

WOD: 20min AMRAP of

• 10 Push-Ups
• 20 Sit-Ups 
• 30m Lunges
• 400m Run

Tuesday

Take 10:00 to work on Squat Cleans

Take 10:00 to work on Push Jerks

WOD: Clean & Jerk 1,1,1,1,1

*Use a rack when working on the Push Jerks. Newer athletes should go light and focus on proper form/mechanics. 

Monday

WOD: 5 Rounds for total reps

• Burpee Pull-ups
• Rest
• Box Jumps
• Rest
• Wallballs
• Rest

*This workout will be completed with a running clock. Athletes will complete a total of 5 rounds, spending :30 @ each station. On the call of rotate, athletes will move to the next station. Similar to the FGB WOD format.