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2015 April

Roundabout

Gymnastics

1-15sec lsit ring holds

2-wall walks

3-1rope climbs

EMOM 12 min

WOD

4 Rounds

1 min max calorie row

rest 30 sec

1 min max T2B

rest 30 sec

1 min max Burpees

rest 30 sec

 

SEE Me Rollin

3 attempts at Max Handstand Walks

WOD

200 Meter run

20 Pull Ups

200 Meter run

20 Box Jumps

200 Meter run

20 sit ups

3 RFT

Its Called a Quicky

 

Strength

Back Squat

5×75%

3×85%

1X95%

WOD

30 Deadlifts 135/95

6 HSPU

20 Deadlifts 185/125

6 HSPU

10 Deadlifts 225/155

6 HSPU

 

 

That got HOT fast!

Strength

Deadlift

3×80%

3×85%

3×90%

WOD

10 Wall Balls

10 Burpee Box Jump overs

10 Sit ups

12 Min AMRAP

Clean & Jump for Joy 4/23/15

100 Du’s

10 PC

10 ring dips

80 Du

8 PC

8 ring dips

all the way down the ladder until

2′s

 

 

Get Er Done 4/22/15

Strength

Push Press

3×80%

3×85%

3×90%

WOD

Nancy-its been awhile….a really long time

400 Meter Run

15 OH Squats 95/65

Lift, Carry, Push 4/21/15

Skillz

Take 10 min to work on Handstands & Handstand walks

WOD

A. 7 min AMRAP

7 Push Press 135/95

7 T2B

B. 7 min AMRAP

200 Meter Farmer Carry 53/35

7R/7L Push Jerk with KB

Running on Thursday 4/16/15

running01

As you have probably noticed Thursdays will be a skill…skillz got to work on those skilzz!

After that we will run.

Today

3 attempts at max ring dips

WOD

10x40M sprints

10x30M sprints

10X20M sprints

10x10M sprints

running01

 

 

 

Pull, Jump, Plank….its Tax Day

Strength

Strict Press

5×70%

5×75%

EMOM 21 Min

1 min-5 Strict Pull Ups

2 min-30 Double Unders

3 min-45 sec. plank hold

 

 

It looks Easy 4/20/15

Strength

Back Squats

3×80%

3×85%

3×90%

100 Med ball cleans for time & EMOM 5 burpees

 

 

 


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