Monday, 3 Apr 17

Warmup:
2 min Assault Bike
3 Rds
- 10 Pull ups / Ring Rows
- 10 Push ups
- 10 Air Squats
- 10 GHD Situps
- 10 GHD Back Extensions

WOD:
For time: Row, 1000 m 25 Pull-ups 50 Push-ups Row, 1000 m 25 Pull-ups 50 Push-ups Row, 1000 m

Wednesday, 22 Mar 17

Warmup:
100 meters of rowling. Write down your score for all 3 rounds and do burpees at the end.
10 Overhead Plate Press
10 yards Pigs on ice skates
100 meters of rowling
10 Roll to candlestick
10 Jumping pull-ups
100 meters of rowling
10 Push-ups
30 seconds Handstand hold against wall or free standing

SSS:
Strict Press 5-5-5


WOD: "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Monday, 20 Mar 17

Warmup:

2 minutes of Double Unders.

10 Slow and low air squats (perfect form)

10 Medicine ball push-up

10 yards Bear crawl

10 Air squat

10 Mountain climbers (each leg)

10 Headstand to push-up

10 Fire hydrant circles (each side)

10 Cossack squat (each side)

S/S/S:
Back Squat 5-5-5

WOD:
10 min AMRAP:
30 Double Unders 20 Push-ups 10 Alternating Kettlebell Snatches, 53/25 lbs