Week Beginning Monday 10/08/15

Monday		Tuesday		Wednesday		Thursday		Friday		Saturday
Warm Up		Warm Up		Warm Up		Warm Up		Warm Up		Warm Up
DU practice 5 mins		hollow body into superman x5 5 walkouts 5 mins		5 pressups 5 pullups 10 air squats x3		DU practice 5 mins		closed		Burgener warm up
Mobility		Mobility		Mobility		Mobility		Mobility		Mobility
shoulders hips		hamstring floss front rack		shoulders KB ouch stretch		ankles shoulders hips		closed		shoulders hips
Stability		Stability		Stability		Stability		Stability		Stability
handstand holds		active hang		bar squat holds		lunge holds		closed		bar squat hold
Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill
Death by push jerk 15 minutes		Bent over row 3 x 5		Back squats 15 mins to find heavy 3				closed		power snatch hang power snatch high hang snatch x5
WOD		WOD		WOD		WOD		WOD		WOD
5 box jumps 40 KB swings 5 box jumps 30 KB swings 5 box jumps 20 KB swings 5 box jumps 10 KB swings For Time		DT 5 rounds for time 12 Deadlift 9 Hang power clean 6 push jerk 70kg/50kg		FGB style back extension with KB L-sit ups and down dragan press supermans plank push press		Goodbye Ridgewood WOD Run small mile 100 lunges 90 situps 80 DB snatches 70 KB swings 60 double unders 50 thrusters 40 box jumps 30 wallballs 20 SDHP 10 pressups For Time 45 minute time cap				Accumulate 100 KB swings stop every minute and do 4 burpees