Monday Fun Day
Tabata: Push ups 1:00 Rest Ring rows WOD "Gut Buster" 150 Sit ups 1000 Meter Row 150 Sit Ups
Saturday Fundamental WOD
3 Rnds of: 30 Leg Levers 12 Hang Clean @ 115/85 F- 95/65 400 meter Row
Saturday for Eva
“Eva” 5 rounds for time Run 800 meter Run F- Row 30x KB swing RX- 55/35 F- 44/25 30 pull-ups F- Ring Row
That Friday Feeling
Warm: 5 x 200 M Row Sprint w/ 1:00 Rest WOD: 21-15-9 KBS RX- 55/35 F- 44/25 Burpees Wall Ball RX-20/14 F- 14/10-12
Lifting the Love
Warm: 10 x 10/ side Opposite Leg and Arm extension 1 x 10 Jefferson Curls on a #45 Strength: DeadLift 3 x 8 @ 50% bodyweight 3 x 5 @ 55%...
HumpDay
Warm: 5 x 10 walk out Push Ups Skill: 10:00 Double Unders WOD: 5 Rnds for time DU’s x 65 (2:1 singles) Bicycle crunches x 40 DB hang...
Tuesday
Warm: Behind the neck snatch balance (bar only) 6 x 5 w/ :03 pause at the bottom Strength: From Rack: 5 x 5 Snatch Balance @ 50%...
Monday
Warm: 8 x 50 foot broad jumps WOD: 30-20-10 Box Jump T2B KBS Rx- 55/35 F- 44/25
Saturday 3's
A Different Kind of 3’s 300- Sit up 300- Push Up 300- Squat 45:00 Cap
Finally Friday
Warm: WOD Prep 2016 Regionals Event 4 WOD: 4 Rounds 28 Pistols 15 Power Cleans Rx- 115/80
