Tuesday 140401

Lane 14.5

Lane 14.5 Keep rocking Lane your a Inspiration to us all! 

“Nobody who ever gave his best regretted it.”- George Halas

Olympic lifting class Tonight at 6:00pm with Coach Scott

Dynamic Warm-Up-Mobility
Prepare for…

WOD: 4 Rounds of:
Partner 1-Rows 500M
Partner 2-Get-up sit-up L-then R twist #BB 45/33 33/15 15/PVC 

Then
8 Min AMRAP of:
Single KB 24/16 16/12 12/8kg
5x KB OH lunge left arm

5x KB Swing Hand to hand switching
5x KB OH lunge right arm
*Goal is to keep the KB continuously moving, only set KB down to rest recover

*Team Cool down  (Hold 1 min positions)
Forward bend
Up Dog
Down Dog
Warrior Right/Left side  

Competitors or athletes wanting to improve your Fitness level
Do WOD and every time you put the KB down do 5 Burpee Box Jump and over, after Amrap.

Rest recover 8min then:

16 Min EMON of: Best done with Partner.
Odd: 4 Clean and Jerks 185/103 or %70 1 RM
Even: 10 Box jumps 24/20

*Do Team Cool down & Mobility 10 mins.

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