4/24/2015

WOD

Deadlift
5 5 5 5 5

4/23/2015

EMOM: 21 Minutes
Minute 1: 30 Double unders or 40 seconds of double under technique work if you’re still perfecting double unders.
Minute 2: 10 Burpees
Minute 3: 15 KB swings

4/21 and 4/22 2015

Front Squat
7 7 5 5 3 3

Then:
3 Rounds for time:
5 OHS
15 Toes to Bar
45 Double Unders or 90 Singles

Then:
3 rounds
:30 Seconds/movement :15 seconds rest
Supermans
Seated L press
Hollow Holds

4/20/2015

“Running Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
200 M. Run

4/17/2015

WOD
For time:
In teams of 2, complete 200 wall balls.. When the ball is dropped, one of the team members must complete a rope climb before the next team member can begin reps.

Happy Friday!

4/16/2015

Deadlift
7 7 5 5 3 3

4/14/2015

Back Squat
5 5 5 5 5
WOD:
Varsity:
42-­‐30-­‐18
Wall ball shots, 20#/14#,10’target
21-­‐15-­‐9
Toes-­‐to-­‐bar (please wrap thumbs)

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