Tuesday 170228

Post 17.1

Post 17.1

Week 2 Spirit is….Accessorize….hats, headbands, socks, boas, etc…..
Week 3 will be your Favorite Sports team. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
4×4 Back Squat (Start around 80%)

WOD:
5 Rounds:
21 Kettlebell Swings red/green, green/blue, blue/yellow
12 Kipping Handstand Push-Ups

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

WOD
5 Rounds:
10 Push Ups
20/15 Calorie Ski
10 Push Ups
Rest :90

Conditioning
5 Rounds:
Swim 100m
15 Dumbbell Squat Snatch 70/50lbs

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