Thursday, 4/20/17
“Pick a Skill”
WOD
“Bring Sally Up Squat Challenge”
Back Squats (135#/95#)
Wednesday, 4/19/17
WOD
“Diane”
21-15-9
Deadlifts (225#/155#)
Handstand Push Ups
Rest 7 Minutes…
Conditioning
2k Row For Time
Tuesday, 4/18/17
WOD
4 Minute AMRAP:
50 Wall Balls (20#/14#)
30 Ab Mat Sit Ups
Max Calorie Bike
4 Minute Rest
4 Minute AMRAP:
40 Wall Balls (20#/14#)
40 Ab Mat Sit Ups
Max Calorie Bike
4 Minute Rest
4 Minute AMRAP:
30 Wall Balls (20#/14#)
50 Ab Mat SIt Ups
Max Calorie Bike
Grip Strength
3x200m Farmers Carry (53#/35#)
Monday, 4/17/17
Gymnastics Strength
5 Minute EMOM
6 Strict Pull Ups
WOD
12 Minute AMRAP:
15 Hang Power Snatches (75#/55#)
10 Burpee Box Jump Overs (24″/20″)
Friday, 4/14/17
Skill
“Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5
Unbroken Double Unders
WOD
45 Wall Balls (20#/14#)
30 Toes 2 Bar
15 Muscle Ups
30 Toes 2 Bar
45 Wall Balls (20#/14#)
Thursday, 4/13/17
“Pick a Skill”
WOD
10 Minute AMRAP:
5-10-15-20 etc…
Power Cleans (115#/85#)
Bar Facing Burpees
Wednesday, 4/12/17
WOD
1:00 ME Back Squats (135#/95#)
90 Second Rest
1:00 ME Back Squats (185#/135#)
90 Second Rest
1:00 ME Back Squats (225#/155#)
90 Second Rest
1:00 ME Calorie Bike
90 Second Rest
1:00 ME Calorie Bike
90 Second Rest
1:00 ME Calorie Bike
Tuesday, 4/11/17
Gymnastics Skill
3×50′ Handstand Walk or 3×30 Shoulder Taps
WOD
4 Rounds:
400m Run
30 Ab Mat Sit Ups
10 Hang Kb Snatches (53#/35#) (Right Arm)
10 Hang Kb Snatches (53#/35#) (Left Arm)
Monday, 4/10/17
Barbell Conditioning
6×5 Hang Power Cleans
*Build in weight each set
WOD
“Jackie”
1000m Row
50 Thrusters (45#)
30 Pull-Ups