Friday March 7

Warm Up:

400 m Run

8 Rope Climbs

4 Lengths Bear Crawl

Strength:

Extreme Stretching

WOD:

1 Round

10 Muscle Ups (30 Pull Ups and 30 Dips)

20 HSPU

30 Burpees

Thursday March 6

Warm Up:

30 Box Jumps

30 Toes 2 Bar

30 Sumo Deadlift High Pulls

Strength:

All with a partner

30 Partner Side Tosses

30 Over Head Tosses

30 High Underhand Tosses

30 Sit Up Tosses

WOD:

4 Rounds

25 Wall Ball

2 min Plank

Great work tonight 630!

Wednesday March 5

Warm Up:

100 Double Unders

1 Length Dragon Crawl

Battle TABATA

Squat Jumps

Strength:

EMOTM 

Odd: 10 Weighted Push Ups

Even: 15 Overhead Weighted Lunges (Same Weight)

WOD:

Helen

21 Kettle Bell Swings

12 Pull Ups

400 m Run

Tuesday March 4th

Warm Up:

400 m Run

100  Pike and Straddle Leg Lifts

100 Sit Ups for Time

Strength:

In the coarse of 14 min:

Find your Max Clean Weight

WOD:

3 Rounds of

10 Hand Stand Push Ups

20 Deadlifts (225/155)

30 Double Unders

Monday March 3rd

Warm Up:

500 m Row

Then

5 min of CINDY

5 Pull Ups

10 Push Ups

15 Squats

Try for 6 Rounds in 5 min! You can do it!

Strength:

3 Rounds NFT of

20 Pull Ups (Hard / Ring)

20 Pistols

WOD:

12 min AMRAP

20 Wall Ball

20 Shoulder Push Ups

20 Burpees

2 Lengths Bear Crawl