• shihan44

Thursday September 10

At home wod


PNF hamstrings

Kb reset

Banded overhead shoulder

Warm up-


Jumping jacks


Over head squats

Wod- 6x

6 pvc power snatches (remember yesterday’s work!)

8 lunges

10 sit-ups

12 squats

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At home wod Mobility- PNF hamstrings Calf bone saw Kb reset Warm up-3x First 10 strikes of Sandoku no kata, both sides (Bet you wish you were paying attention…) Wod- 21-15-9 Jumping jacks Squats Burpe

Monday June 21

At gym wod 7-9 am ‘Isabel’ 30 snatches for time 65/95 lbs Reduce load as necessary for you to complete several reps in a row.