Monday April 21, 2014

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups (Strict)
10 Air Squats

Jerk 5×5
Russian Swings 3×20

WOD – “Frank”
7×1 Strict Press
7×1 Push Press
7×1 Jerk

Core –
Plank 3 x30 Sec

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Wednesday April 9, 2014

Warm Up
3 Rounds:
400m
Lunge <>
10 Push Press
10 Sit Ups
10 Pistols (5ea)

Snatch 5×5
Wall Balls 3×15

WOD – “Yolanda”
21 -15 – 9
Push Ups (Hand Release)
Pull Ups (Female- green band)
Air Squats (Butt to Ball)
Sit Ups (Hands touch behind  head and in front of toes)

Core
Plank 5 x 30 sec