Wednesday, 5/10/17
Gymnastics Strength
4 Sets Max Effort Strict Handstand Push Ups
*1 minute rest between sets
WOD
21 Front Squats (115#/85#)
21 Kb Swings (53#/35#)
400m Run
15 Front Squats
15 Kb Swings
400m Run
9 Front Squats
9 Kb Swings
400m Run
Tuesday, 5/9/17
Skill
Tabata (:20 on/:10 off)
Double Unders
WOD
4 Minute AMRAP:
21 Calorie Row
21 Burpees
21 C2B Pull Ups
4 Minute Rest
4 MInute AMRAP:
18 Calorie Row
18 Burpees
18 Toes 2 Bar
4 Minute Rest
4 Minute AMRAP:
15 Calorie Row
15 Burpees
15 Pull Ups
Monday, 5/8/17
WOD
“Grace”
For Time:
30 Clean and Jerks (135#/95#)
Core Conditioning
8 Minute EMOM:
Odd: 45 Second Plank Hold
Even: 50′ Kb Front Rack Walking Lunge
Friday, 5/5/17
WOD
15 Minute AMRAP:
50 Cal Bike
40 Toes 2 Bar
30 Overhead Squats (115#/85#)
20 Bar Muscle Ups
Thursday, 5/4/17
“Pick a Skill Day”
WOD
90-72-54
Double Unders
30-24-18
Kb Box Step Ups (53#/35#)
Wednesday, 5/3/17
Strength
8 Minute EMOM:
3 Back Squats
*Pick one weight for all 8 sets
WOD
4 Minute AMRAP:
600m Row
Max Handstand Push Ups
Rest 4 Minutes
3 Minute AMRAP:
400m Row
Max Handstand Push Ups
3 Minute Rest
2 Minute AMRAP:
200m Row
Max Handstand Push Ups
Tuesday, 5/2/17
Strength
3×15 Strict Ring Dips
*1 minute rest between sets
WOD
5 Rounds:
200m Run
15 Deadlifts (155#/105#)
10 Bar Facing Burpees
Monday, 5/1/17
WOD
“Fran”
21-15-9
Thrusters (95#/65#)
Pull-Ups
Gymnastics Core Strength
3 Sets:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 minute between sets
Friday, 4/28/17
Strength
5×5 Push Press
*Climb in weight each set
WOD
4 Rounds:
5 Muscle Ups
10 Front Rack Lunges (135#/95#)
50 Double Unders
Thursday, 4/27/17
“Pick a Skill Day”
WOD
12 Minute AMRAP:
200m Run
12 Handstand Push Ups
12 Toes 2 Bar