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Saturday 4.22.17Friday 4.21.17Wednesday 4.19.17Tuesday 4.18.17

Saturday 4.22.17

WARM UP

start with 10 airsquats, down/back, foward then backward - high kicks, butt kicks,burpee board jumps - end with airsquats.

PARTNER WOD

partner wod 2 person: 100 cal bike, 10 burpees, 90 wall balls, 9 burpees, 80 wb situps, 8 burpees, 70 ball slam 7 burpees, 60 kb thrusters, 6 burpees, 50 kb swings, 5 burpees, 40 box jumps, 4 burpees, 30 HSPU, 3 burpees, 20 kb goblet squats, 2 burpees, 10 wall walks, 1 burpeee

Friday 4.21.17

WARM UP

bike 10 cal then, row300/200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility

STRENGTH / SKILL

C&J
7x1

METCON

WcG - Row And Go
row 1000m, 15kb swing, straight arm kb lunge to rig, 15 t2b, 15 kb swing, straight arm kb lunge to rower - repeat 3x

Wednesday 4.19.17

WARM UP

Before anything - 4 min of run or row or bike: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms own - 10 static hold air squats - burpee broad jumps back - PVC mobioity

STRENGTH / SKILL

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

170419B
2 person teams: for time
3rds: 2 rope climbs ea, 200 m run ea, 300/250 m row
2rds: 4 wall walks, 40 wb shots, 40 kb swings
1 rd: 100 s2oh 75/45

Tuesday 4.18.17

WARM UP

bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility

SKILL WORK

rowing tech review

BENCHMARK

CINDY 10 Min Time Cap
5 pull ups
10 push ups
15 air squats
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
10 min amrap. if you finish start over

BENCHMARK

2 min bike for max calories - stretch