Friday March 21

Warm Up:



SKILL:

Slosh Pipes



WOD:

13.3

18 min AMRAP

150 Wall Ball
90 Double Unders
30 Muscle Ups

Thursday March 21

Thursday 3/21/13

SKILL:

3 x Max Rep Toes to Bar
3 x Max Rep Double Unders


WOD:

5 Rounds

5 Muscle
7 Power Cleans (185/125)


If time:

Max Hand Stand or Hand Stand Walk

Wednesday March 20

WOD


MURPH


1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

Substitute 100 m row for run if needed

Tuesday March 19

Warm Up:


30 Burpees

Stretch

1000 m Row (for time)


Skill:

Scott's Press

5 - 5 - 4 - 4 - 3

WOD:


Rolling on 20s

3 Rounds

20 Front Squat (135,95)
20 Burpees
20 T2B


Game the longest Push Up

Monday March 18

Warm Up

50 Push Ups

80 Butterfly Sit Ups

30 Double Unders

20 Toes to Bar



Skill:

5 - 5 - 5 - 5 - 5

Hand Stand Push Ups (Difficult)


WOD:

HELEN

3 Rounds

21 Kettle Bell Swings (53/35)
12 Pull Ups
400 m Run