WOD 7-10-15

Warm up
Bowling


  - 3  10min AMRAPS


A)  KB
1.) Side weave
2.) Duck walk
3.) Back peddle
4.) Karaoke


B.) Body Weight
1.) Broad jump
2.) Speed ladders
3.) High kicks
4.) Butt kicks


C.) Sand Bag
1.) Carry
2.) Lunges
3.)OH carry
4.) Side shuffle

WOD 7-9-15

Strength
OH Squats
5-5-5-5-5


4 Rounds --EMOM Row (60 calories total)
20 Step dips
5 Burpees
20 around the world
5 Burpees

WOD 7-8-15

Skill Practice (dips)
Equalizer
Rings
Bosu ball
Med ball

WOD
10-1
Clean and press
Superman

odds-Lunges
evens-plate push

WOD 7-7-15

Strength
Triceps Superset 3X
5 Skull Crushers
10 Triceps Push


AMRAP 20
(Add Every Round)
1 sprint
11 Triceps Pushups
11 Box jumps
11 Goblet Squats







WOD 7-6-15

Gymnastics test
Ring dips

WOD
Rounds
5- HSPU
10- Hip extensions
15- air squats