Saturday April 16

Warm Up
40 Sit Ups
20 Leg Lifts

WOD

21       15       9

Overhead Squats

Burpees

Friday April 15

Warm up
40 Squats

WOD

3 Rounds

26 Lunges

100 Jump Rope

26 Push-Ups

Thursday April 14

Warm Up
250 m Row
20 Lunges

WOD

AMRAP for 18 min

5 Overhead Squats

10 Pushups

20 Sit Ups

Finish Choose One:


Double Under/Jump Rope Technique
Row Technique
HSPU Technique

Wednesday April 13 "Helen"

Warm Up
40 Squats
400 m Run

WOD

"HELEN"

5 Rounds For Time

21 Kettle Bell Swings

12 Pull Ups

400 m Run

Finish Choose One:

• 1000 m Row for Time
• 500 Jump Rope for Time
• MAX Deadlift 2-2
• MAX Overhead Squat 2-2

Tuesday April 12

Warm Up

Roll Out

10 Squat Jumps

20 Leg Lifts

WOD

"Fran"

21 - 15 - 9

Thruster

Pull Ups

Finish: Pick One

MAX Push Ups (Rest No Longer than 5 sec)

MAX Sit Ups (Rest No Longer than 5 sec)