Friday April 5

Welcome Back from Mexico Robin!


Warm Up:

4 min squat hold
20 Upside down Sit Ups (there is a mod)
Rope Climb Game
2 - 6 - 10

Strength:

Overhead Squat

10 - 10 - 10

WOD:

3 Rounds

50 m Tire Flips
Run 400 m
20 Kettle Nell Swings (70/53)

Thursday April 4

Warm Up:

1200 m Run
1 Length Dragon Crawl
HSPU Game 5 - 10 - 15


Strength:

Shoulder Press:

7 - 7 - 7 - 6 - 5
Every Minute on the Minute
For 10 Minutes

5 Squat Snatches (95/65)

WOD:

13.5 WOD

12 Min AMRAP
15 Thrusters (100/70)
15 Chest 2 Bar Pull Ups

Wednesday April 3

Warm Up:

500 Jump Rope
Wall Ball Game 20 - 60

Strength:

Sumo Deadlift

10 - 10 - 10 - 10 - 10


WOD:

12 min AMRAP

10 Jumping Lunges
20 Butterfly Sit Ups
10 Push Ups


Finish:

1000 m Row

Tuesday April 2

Warm Up:

800 m Run
10 Skin the Cats
Pull Up Game - 10 - 20 - 30

Strength:

Scott's Press

5 - 5 - 5 - 5 - 5


WOD:


4 Rounds

2 Rope Climbs
10 Overhead Pistols (45/35)
12 HSPU

Monday April 1st

Warm Up:

30 Burpees
Max Hand Stand Walk / Hold
5 - 10 - 15 - 20 - 25 - 30 Toes 2 Bar (must be done in a row to count) get as far as possible.


Strength:


Front Squats
10 - 10 - 10




WOD:

"AMANDA"

9 - 7 - 5

Muscle Up
Squat Snatch (135/95) Beginners (65/45)