Sunday 3/29/15

8:30am, 6:00pm private

Strength:

Weighted push-ups 8-8-4-2-max rep

WOD:

Every 2:00 minutes complete:

8 candlestick burpees

6 front squats

2 banded horizontal pull-ups

increase pull-ups by 2 every round

5 rounds

 

Friday 3/27/15

6:00am and 7:00am ONLY

10:00 mobility

10:00 core work (list on white board)

20:00 waves for Open WOD 15.5

6:30, 6:50, 7:10 and 7:30am.

15.5:

27-21-15-9 reps of

row for calories

thrusters (95/65)

for time

 

Tuesday 3/24/15

6:00am, 6:00pm, 7:00pm, 8:20pm private

 

8:00 handstand practice (hold, walking, push-up)

WOD 1:

5 rt arm snatch

5 left arm snatch

10 stationary lunges

6:00 AMRAP

-rest-

WOD 2:

10 wall ball shots

10 weighted sit-ups

10 back extensions

6:00 AMRAP

-rest-

20 target touch

20 toe touch

20 shoulder taps

6:00 AMRAP