FRIDAY, April 22, 2016 (4:30-5:30ish)

Dumb-and-Dumber-Meme

WARM UP
100 Double Unders=300 singles
3 Rounds of Cindy
5 pull-ups
10 push ups
15 squats
Stationary Inch Worm x20
Sumo Squat to Stand
Banded Good Mornings

WOD
3 Rounds
200M Run
20 Wall Balls(20/14)

Rest 2 Minutes

3 Rounds
5 Deadlifts(185/135)
10 Burpees
(Use 50% of 1RM Deadlift if less than rxd)

 

Monday, April 18, 2016 (5:00-6:00)

Run 4 min

X2

:30 each Lunges, db deadlift, KB swings, med ball cleans, flutter kicks

WOD

“Jorge”
For time:
30 GHD sit-ups
155/115 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

Thursday, April 14, 2016 (5:00-6:00)

warm up–100 singles— 15 each of floor jacks- wall balls–walking lunges–scorpions

WOD——5 rounds EACH for time of:

10 Push Press 135/95–choose your weight

8 Box Jump 30/24– step ups

2 Rope Climbs– wall walks

Rest 1:00 between rounds

*Step down recommended on the box jumps