Friday March 15

Warm Up:

50 Overhead Squats (55/45)
100 Push Ups
1 min total man test


Skill:

Muscle Up Practice (come today if you are close to getting a Muscle Up)


WOD:

5 Rounds for Time

2 Rope Climbs
20 Wall Balls

Thursday March 14

WOD:

10 min AMRAP

5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

Wednesday March 13

                                                       Jason Kalipa on the Muscle Up

Warm Up:

10 Turkish Get Ups
50 Pull Ups



Skill:

Muscle Ups
Stretch Shoulders

WOD:

5 Rounds

250 m Row
5 Muscle Ups

Tuesday March 12

Warm Up:

30 Wall Ball
20 Box Jumps
30 Ring Rows
40 Butterfly Sit Ups


Skill:

Hand Stand and Hand Stand Push Up

WOD:

21 - 15 - 9

Snatch(115/75)
Hand Stand Push Ups

Monday March 11

Warm Up:

20 Spiderman Push Ups
2 Lengths Dragon Crawl
2 Lengths Bear Crawl


Skill:

Strict Press
5 - 5 - 5 - 5


WOD

CINDY

20 min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

This a great benchmark Workout to test where you have come so far!