May 23, 2019


Thursday
Challenge:
3 sets of;
10 Reverse Snow Angles
15-25 Back Extensions

30-20-10
Box Jumps
Floor Whipers

May 21, 2019

5-22-19
Wednesday
Challenge:
Post WOD 10 min bike or row cool down at conversation pace.

WOD
5 Rounds For Time
400m Run
20 Alternating Kettlebell Snatches(53/35)
50ft Slam Ball Front Carry Lunges

May 20, 2019

5-21-19
Tuesday 5/21
Challenge: 3 sets of-
10 Weighted Good Mornings
30 Second Superman Hold
15-25 Sit-ups (L-2 GHD)

WOD
3 Rounds for Time
30 Double Unders (L2- unbroken)
20 V-ups
10 Burpees

May 19, 2019

5-20-19
Monday
Challenge: 6x3 Back Squat
Build up then stick with one weight for all 6 sets. Should be 70-80% 1RM.

WOD
15 min AMRAP
5 Back Squats (225/155)
10 Handstand Push-ups
15 cal Assault bike

May 16, 2019

5-17-19
Friday
Challenge: Tumbling practice!

WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each movement before moving to next.