Week #2 of Session #17

Week 2 – Day 1
To carry a grudge is like being stung to death by one bee. - William Walton
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Mountain Climbers
C – "Evens"
10-8-6-4-2 of Each w/ 1 Spider Crawl and 1 Suicide Run Between Rounds
DB Thrusters
Low Row
Slide Lunge (per leg)
Spiderman Pushups (per side)
Renegade Row (per side)
D – Cool Down and Stretching

Week 2 – Day 2
Some days you’re the dog some days you’re the hydrant. – Unknown
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for six minutes!
Superset each of the two exercises for six minutes (AMRAP) in 6 repetition increments
A1 – Pushup & Pike Combo
A2 – Reverse Lunge & Tube Row Combo

B1 – Slamball
B2 – KB Swing

C1 – Squat & Hold for 3 seconds
C2 – Sit-ups
C – Cool Down and Stretching

Week 2 – Day 3
If you aren't going all the way, why go at all? - Joe Namath
A – Dynamic Warm-up & Hip Mobility

B – Meat and Potatoes

4 rounds for time of:

Sprint x 30 yards
30 Bullwhips
50 Jump Rope
10 Turkish Get ups w/Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Slide Ham Curls
C – Cool Down and Stretching

Week 2 – Day 4
We are disturbed not by what happens to us, but by our thoughts about what happens to us. – Epictetus
A – Ladder Runs and Stretching
B – Partner Skips and Jumping Jacks
C – WOD
For Time:
30 Knees to Elbows
20 DB Thrusters
10 Kettle Sumo High Pull
2 Laps
20 Knees to Elbows
20 DB Thrusters
20 Kettle Sumo High Pull
2 Laps
10 Knees to Elbows
20 DB Thrusters
30 Kettle Sumo High Pull
2 Laps
D – Cool Down and Stretching