Week 15 of Training

Wall VBC

1/26/16
Warm Up: 3 min AD
Dynamic line stretching
A1:Side plank 20 sec each side x 3 sets
A2: 15 fast sit ups x 3 sets
Skill: Toes to bar and Knees to elbow kipping
WOD:
3 rounds of:
10 wall balls
40 M sprint
10 box jumps
then rest 2 min
3 rounds of
10 KBs
10 Burpees
30 sec AD
done!
1/29/16
Warm up:
Jump rope 20 sec—5 wall squats- butt kickers down/spiderman back 3-4 minutes
+
Circle Stretch
A1: seated Strict press Db-8 reps x 3 sets
A2: tricept ext 8 reps x 3 sets
Skill: Back squats PVC pipe plates etc depending on skill level
5-7 reps x 4 sets rest 1;30 between
WOD:
5 rounds of:
50 jump rope jumps/25 doubles
10 toes to bar or knees to elbows
10 burpees
then rest 45 seconds then repeat