Tuesday, 18 Apr 17

Warmup:
20 cal Assault Bike
10 Jumping pull-ups
10 Push-ups
10 Fire hydrant circles (each side)
10 Cossack squat (each side)
30 seconds Hollow body hold on bar
10 Headstand to push-up

WOD:
"Cindy"
Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

Friday, 31 Mar 17

Warmup:
200 meter run
5 Skin the cat
5 Medicine ball cleans
5 Elbows high and outside (PVC or Bar)
10 Downward dog push-ups
30 seconds Handstand hold against wall or free standing
10 Ring out the towel (each side)
10 Muscle snatch (PVC or bar)

S/S/S:
Clean & Jerk 1 Rep Max (1RM)
Take 20 mins to set your 1RM

WOD:
10-20-30-40 reps, for time of: - Double Unders (3:1 Single Unders) - Air Squat - Hand Release Push-Up

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