Friday October 4

Skill:

70 Pistols

WOD:

20 Weighted Pish Ups

30 Box Jumps

40 wall Balls

50 Double Unders

40 Wall Ball

30 Box Jumps

20 Weighted  Push Ups

Thursday October 3

Warm Up:

30 Wall Ball

Then

2 Rounds of

10 Burpee Box Jumps

10 Pistols

Skill:

Plate Drag on 4 Lengths of rubber (Half of Gym)

Med Ball Cleans

WOD: need 15 - 20 mins

5 Rounds of

10 Ring Push Ups

10 Pull Ups

10 Med Ball Cleans

Wednesday October 2

Skill:

30 Sledge Hammer

30 Slosh Pipe Sit Ups

30 Slosh Pipe Obliques

WOD:

Run 1 Mile

3 Rounds

Of CINDY

5 Pull Ups

10 Push Ups

15 Squats

Tuesday October 1

EMOTM 12 min

2  Squat Clean (155/105)

AMRAP Sit Ups

WOD:

400 m Farmers Carry

15 Hand Stand Push Ups

1000 m Row

Monday September 30

Strength:

50 Wall Ball

50 Ring Rows

WOD:

15 min AMRAP

20 Push Ups

15 Kettle Bell Swings

10 Tire Flips