Week 16 of Training

Wall VBC

2/2/16

Warm Up: 3-5 minutes dynamic lines

Mobility: shoulders and T-spine

Teams of two complete:

AMRAP in 20 minutes of:

5 cal Assault or Airdyne

· 8 Burpees

· 6 Goblet Squats

· 4 Push Press

· 10 sit ups

Partner one goes all the way through everything then rest while partner 2 goes through, keep alternating turns until 20 minutes is up.

 

2/5/16

Warm Up: Move the Mess:

Circle stretch

A1: Partner Banded walks and jumps x 3 sets

A2: handstand Holds- partnered 15-20 sec x 3 sets

A3: Seated Press 6-8 reps 30×1 x 3 sets

Skill: The Push Press and the Push Jerk

WOD:

5 rounds for time of:

· 30 jump rope/15 doubles

· 4 DB cleans

· 6 push Press

· 10 Box jumps