Saturday April 9, 2016

Friday April 8, 2016

Wod:

for time-

On a running clock:

100 double unders

Then

21-15-9

Ring dips

Deadlift @ 185/135#

Then

100 double unders

Thursday April 7, 2016

wod:

Nicole:

As many rounds as possible in 20 minutes.

Note number of pull-ups completed for each round.

• Run 400 meters
• Max rep Pull-ups

Wednesday April 6, 2016

Wod:

100 Double Unders

90 Sit ups

80 KBS 53/35

70 Push ups

60 Push Press 45/35

50 lunges (total)

40 Wall Balls 20/14

30 Pull ups

20 Snatch 43/35

10 Toes to Bar

Tuesday April 5, 2016

Wod:

Warm up-
15 min work to 1 RM Clean

Wod:

21-18-15-12-9-6-3
Squat Cleans 95/65
Hand Release Push Ups

Monday April 4, 2016

Wod:

400 meter overhead walking lunges 20/14
800 meter run with the wall ball 20/14
400 meter run unweighted

April Fools!!!

Friday April 1st

Warm up:

Skill:

EMOM of muscle ups for 15 mins

WOD:

For time

Start with 10 air squats 

Then compete 60 handstand push ups

At the top of every minute do 10 air squats 

WOD is complete when all 60 HSPU are done.