Lil’ flippin’, jumpin’ and slammin’

    David working on his kipping pullups.

WOD

3 Rounds for Time:

10 Burpee to Pullup

15 Tire Flips

20 Med Ball Slams

Power through it.

3 Rounds for Time:

20 x Deadlift
15 x Hang Power Clean
10 x Thrusters
400 Meter run

Core to extremity!!!

Sorry about the change in blog sites again. The blogger on my website was difficult to use so I went back to this one.

WOD

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Your weight should be increasing every rep. You should also be increasing your weight with each exercise. Remember stability from core to extremity.

THEN

Bottom-to-Bottom Tabata squats

This will be a 4 minute exercise. It will be 20 seconds of squats followed by 10 seconds of sitting in the bottom of the squat. Yes you heard right no rest. Your rest is in the bottom. Concentrate on your form and keep your midline stable so the back is not compromised!!!