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Saturday 5.28.16Friday 16.27.05Thursday 16.26.05Wednesday 16.25.05

Saturday 5.28.16

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WARMUP

Outside for mobility

PARTNER WOD

3 separate stations 10min AMRAP each - 3 min rest in between each station
Station 1
Burpee plate jump & run
Station 2
Row, Box Jump, KB swing
Station 3
Bike, push press, ball slam

Friday 16.27.05

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WARMUP

Group Red Line
Mobility / Stretch
warm up for diane

BENCHMARK

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

TRANSITION

run 400m

BENCHMARK

Karen
For Time:
150 Wallball shots (rx 20/14, sc 14/10)

Thursday 16.26.05

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WARMUP

Lite jog down and back (200m)
10 air squats
5 air squat jumps
5 hrpu
jog down - sprint back (200m)
Stretch of the day

WOD

10 Min EMOM
40s of work 20s rest
alternate 2 movements
1] 3-5 hang cleans
2] 3-5 front squats

WOD

CINDY 10 Min Time Cap
5 pull ups
10 push ups
15 air squats

Wednesday 16.25.05

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CHIPPER

Mid- Week Partner Chipper
60 cal row
run 100m
60 pull ups
run 100m
60 cal bike
run 100m
60 wall ball
10 burpees
60 ball slam
10 burpees
60 kb swing
10 burpees