Monday 4/10/17

Warm Up

200m Run, arm circles, ring rows,
-then' "Burpee Ball Pass"
Shoulder Mobility 

Strength

20 mins to find 1 RM
Push Press

WOD

4 Rounds for Time

5 Shoulder to Overhead (115/75)

10 Deadlift

5 Cleans

Saturday 4/8/17

TEAM WOD

In teams of 2

30 KBS (55/35)

Partner holds plank

30 pull ups

Partner does squat hold

20 KB Presses (10 each side)

Partner holds plank

20 Burpees

Partner does squat hold

10 pistols

Partner holds plank

*Both Athletes complete all reps of each task

Awards Ceremony and Celebration will be held at 11 a.m. today! 

Hope to see all teams there.

Friday 4/7/17

Warm Up

Dumbbell thrusters
Ring Rows
200m Run/Row
10 OH walking lunges with plate

Strength

20 mins to find 1 RM
Clean and Jerk

WOD

8 min AMRAP
20 wallballs (20/14)
10 box jumps 
5 push ups

Thursday 4/6/17

Warm Up

30 sec Hollow rock hold
Pull ups or chin ups with 2 sec hold at top
KB Swings
Goblet squats

WOD

"Time for a Chipper"
40 Double unders
20 Knees to Elbows
40 walking lunges
20 push ups
40 sit ups
20 medball cleans 20/14
40 mountain climbers
20 superman

Mobility
Foam roll hamstrings and calves

*Reminder: Awards Ceremony for Open 2017 will be this Saturday at 11 a.m.

Wednesday 4/5/17

Warm Up

Good mornings
Push ups
Squat therapy
Reverse Lunge

Strength

20 mins to find 1 RM
Deadlift

WOD

6 min AMRAP
5 HSPU
10 Squats
5 Burpees

Tuesday 4/4/17

Warm Up

Dumbbell press
Ring Rows
Walking Lunges
Cherry Pickers
Calf Stretch

WOD

"Helen"
3 Rounds for Time
400m Run
21 KBS (55/35)
12 pull ups

Stamina

Sled Push 
3 x down and back 

Monday 4/3/17

Warm Up

5 push ups
5 pull ups
10 OHS
Run 200m

Strength

Front Squat - Find 1 RM
20 mins.

WOD

2 mins MAX Effort Wallballs
Rest 2 mins
2 mins MAX Effort Ring Dips
Rest 2 mins
2 mins MAX Effort Double Unders