Winter meltdown movements!!

We are all athletes, all people with a common interest and desire to push our bodies further and re-define the stereo types that are placed on us by others who know not what it means to be fit, healthy and strong. The only thing that can slow you down is you own misperceptions. Do not look at others and judge, do not think others are judging you. All that matters is you come in each day and do what you can and do it to the best of your ability, nothing else matters – not the weight, not the time, not the movement – but rather the effort and attitude. Learn to be vulnerable with out caring. Learn to let yourself accept difficulty, accept unfavorable outcomes, but learn from each experience and keep a smile on your face and the passion to improve a little each day.

Winter Meltdown:
What will need you need to be able to do to compete in this event;
ride the air dyne… : )
kb swing @ 55/35# (only to shoulder height)
wall balls
sit ups

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-Db. Ext. rt.
-wall squat
-wall angels
-double unders


A1. BB bent over row x 8 x 3 sets, rest 60 sec
A2. KB/DB bulgarian spilt squat x 5/side x 3 sets, rest 60 sec
14 min amrap
10 DL (185/125)
5 wall climbs
35 double unders
* DL needs to be a weight you can get 15 – 20 unbroken, scale climbs to HSPU/plank walkouts, du scale = 35 sec max dubs or 60 singles
side plank 15 sec on 15 sec off x 3 min alternating