WOD 4-17-15

Running and Footwork drills 
High Knees w/ arm pumps
Long stride run
Butt Kicks
Broad Jumps


50/10

Air Dyne Bike
Rower
Hip Extension
Ab Mat sit ups
"Sled" Pull
Plate push
Speed Ropes
Single arm Rope slam
Jump rope
Burpee


WOD 4-16-15


Warm up
Sally

TEAM WOD
Partners must complete each station before moving on to the next

2x
20 Deadlift
20 Tire Flips

2x
15 Front Squats
15 Tire Flips

2x
10 Power cleans
10 Tire Flips

Transition- Partner heavy carry

M-95
F-65

WOD 4-15-15

Warm up 
2 min Jump Rope
Tabata
Tricep pushup jacks

1-10
Box jumps
Push press
Toes to bar

Post WOD
Nutrition and Weigh-ins!
BRING YOUR NUTRITION LOGS!!!

WOD 4-14-15

Mobility/ Warm up
2 min Karaoke
Pass through
Duck walk
Ankle mobility on poll

Skill
OH Squat
Stance
Active shoulders
External Rotations

Pistol Squats


20 min AMRAP
6 Hang clean
7 Pull ups
8 Pistol Squats

WOD 4-13-15

Warm up 
3X
5 inchworm w/ pushup
1 Burpee

Strength
Bench press
4x10

Warm up for run
2X
30 high knees
10 Spider man climbs

TEST
1 mile run test
(Will be retested in 4 weeks)


Then BINGO core for remaining time
B- Toes to beam
I- Banana splits
N-Plank taps
G-Russian twists
O-Crunches