WOD 4-24-15

Warm up
squat to stand
Forward backward lunges (each side)
Samson stretch (each side)



Strength Back Squat 65-70%
8 X 5

21-15-9-6-3
Wt Lunges
K2E
Ring Dips

- = RUN 400 m

WOD 4-23-15

Warm up
10 minutes
Shoulders
Chest/ Back

Strength
10 min
Clean and press
5-5-5-5-5...

10 min
Bench press
5-5-5-5-5...

15 min EMOM AMRAP
As many Burpees as Possible!
Odd- 3 man makers
Even- 3 DL

WOD 4-22-15


Warm up
5 min run

4 min Plank
 
5X
30/10
Bicycles
Tank Crunches
Scuba crunches
 
5x
30/10
Reverse crunch pulse
Crunches
Get up sit ups
 
Recovery and Mobility
Foam rollers
hips
legs
Shoulders

WEIGH INS AND NUTRUTION!!!!!
FOOD LOGS!!!!

WOD 4-21-15

Skill work
Med ball Clean Wall balls

5X
20 Wall balls
20 Box jumps
20 push press
20 KB swings
100 Jump rope

WOD 4-20-15


Mobility
Pass throughs
Shoulder Thrusters
Spidy Climbs

Penalty WOD

WOD #1
You have 10 minutes to complete 7 Rounds of Cindy:
-If you succeed: Go to the next WOD
-If you Fail: Do 40 burpees and wait for WOD #3

WOD #2
You must finish the following:
25 OH Squats
25 push-ups
25 SDHP (95/65)

WOD #3
Run 400 m
5-4-3-2-1
Deadlifts
HSPU
Run 400 m