Friday, 5/4/18

Gymnastics Strength

3×18 Strict Handstand Push Ups
*Rest 90 Seconds

WOD

10 Minute AMRAP:
15 Wall Balls (20#/14#)
15 Calorie Row
*Increase by 5 reps every round

Thursday, 5/3/18

WOD

Teams of 3 (Relay Style):
9 Minute AMRAP:
10 Hip Extensions
100’ Farmer Carry (70#/53#)
30 Double Unders

Rest 2 Minutes

9 Minute AMRAP:
10 GHD Sit Ups
100’ Front Rack Carry (53#/35#)
30 Double Unders

Wednesday, 5/2/18

WOD

For Time:
35/30 Calorie Bike
27 Chest to Bar Pull Ups
21 Power Snatch (115#/85#)
15 Overhead Squats (115#/85#)
9 Squat Snatch (115#/85#)

Tuesday, 5/1/18

Accessory Work

3×10 Single Leg RDL

WOD

7 Minute AMRAP:
Burpees to the Bar
*EMOM 10 Toes 2 Bar

Monday, 4/30/18

Strength

5 Minute EMOM:
3 Squat Cleans
*Drop from the top each rep

WOD

“Erica”
3 Rounds:
400m Run
5 Ring Muscle Ups
10 Clusters (155#/105#)
*15 Minute Time Cap