Monday 03/26/18

Skill Work: 15 Mins to work on skills:
Hspu Skill Work
Handstand Walk practice
Muscle-up work (bar/ring)
L Sit parallette Holds, 1 min

WOD: For time:
Run, 400 m
-- then --
50 Kettlebell Swings
1 Round Cindy
40 Kettlebell Swings
1 Round Cindy
30 Kettlebell Swings
1 Round Cindy
20 Kettlebell Swings
1 Round Cindy
10 Kettlebell Swings
1 Round Cindy
-- then --
Run, 400 m
*1 round of Cindy = 5 pullups, 10 pushups, 15 air squats

Tuesday - 03/27/18

WOD: 6 rounds for time of:
12 Deadlifts, 185/125 lbs
8 Box Jumps
6 Strict Dumbbell Shoulder Press, 50/35 lbs
Rest 2 mins
Every 30 secs for 10 mins: 2 Power Clean + Jerk
2 Power Clean + Jerk, 65% 1RM

Wednesday - 03/28/18 

WOD For time:
50 Lunges
-- then --
3 rounds of:
21 Lateral Jumps
15 Ring Dips
9 Dumbbell Snatch (one arm - L)s, 50/35 lbs
9 Dumbbell Snatch (one arm - R)s, 50/35 lbs
-- then --
50 Lunges

Post WOD: 3 rounds for time of:
15 Hanging Leg Raises
15 Banded Side Bends
15 Banded Side Bends
15 AbMat Sit-ups

Thursday - 03/29/18


WOD: Air Force
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters, 95/65 lb
20 Sumo Deadlift High Pulls, 95/65 lb
20 Push Jerks, 95/65 lb
20 Overhead Squats, 95/65 lb
20 Front Squats, 95/65 lb

Post total time. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap

Friday - 03/30/18 

WOD: 4 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs
Max Row Calories
Max Double Under
Rest 1 min

 

Saturday - 03/31/18


Complete as many rounds as possible in 18 mins of:
8 Medicine Ball Slams 30/20 lbs
8 Alt Lunges
8 Burpees
8 AbMat Sit-ups
8 Mountain Climbers
 


Sunday 04/01/18 - Gym is Closed, Happy Easter