WOD 5-1-15

Warm up

Bench press
65-70%
5-5-5-5-5

FUN Mile Challenge- Bring gloves it will be outside:)
1600 meters 
100 meter run
100 meter bear crawl
100 meter run
100 meter alligator push up
100 meter run
100 meter tire flip
100 meter run
100 meter lunge
100 meter run
100 meter inch worm
100 meter run
100 meter side shuffle
100 meter run
100 meter heavy carry
100 meter run
100 meter burpees

WOD 4-30-15

Skill
Muscle ups
(ring pull ups, ring dips/equalizer dips)

WOD
AMRAP20
5 Hang clean underpass
5 Muscle ups (pull up and dips)
5 Box jumps
5 Banana Splits

Post WOD
Stretch and foam roll
Glutes and hamstrings

WOD 4-29-15

Warm up
Inchworm
Spiderman climb
Leg kicks
Squat to stand


10 X
1 min/ 2 min
3 DL
Shuttle Run

Weigh ins and Nutrition!!
Bring Food logs!

WOD 4-28-15

Skill
Running Drills

High knees
Butt kicks
Long stride run
Broad jumps

WOD
4X
10 Sit ups
50 Jump Ropes
10 Pistol Squats (each)
50 Jump Ropes
10 Single leg DL(each)
50 Jump Ropes
10 Rebel Rows (each)
50 Jump Ropes

WOD 4-27-15

Strength
DB OH Strict press
5-5-5-5-5-5
DB OH Push press
8-8-8-8-8-8



Countdown
20-1
Ball Slams
Pushups