Month: April 2017

WOD – 5/1/2017

WOD 50-40-30-20-10 Double-Unders Burpees Sit-Ups EXTRA Core

WOD – 4/30/2017

STRENGTH 10 Minutes to a heavy 5 Bench Press, then 2 x 5 at 85-90% of the heavy 5 WOD AMRAP 15 minutes: 10/10 Dumbell Push Press 50/35 10 Hang Power Cleans 135/95

WOD – 4/29/2017

GYMNASTICS CLASS Bar Muscle-Up STRENGTH Hang Power Snatch x 3 every 90s for 7 sets.  Go up in weight each round. 3 rounds as Superset: 8/8 Dumbell Step-Ups 15 Hollow Rocks WOD 4 Rounds: 10 Front Squats 135/95 35 Sit-Ups

WOD – 4/28/2017

SKILL Handstand Walking WOD EMOM x 20 1. 45s strict T2B 2. 45s Wall Walk 3. 45s Russian Swings 70/53 4. rest Score = total reps each round

WOD – 4/27/2017

STRENGTH EMOM x 6 max strict chin-ups, if you have more than 10 in a row, add a 20lb dumbell 3 rounds: 10/10 One Arm DB Rows 10/10 Banded External Rotations WOD 50-40-30-20-10 Dumbell Power Snatch 50/35 100-80-60-40-20 Double-Unders


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