130327 – “Messer you up”
Warm up:
Inchworm w/ push-up, Toe taps
Straddle steps, Spiderman
3 Min Cindy
Skill/Strength:
Push Press
3-3-3-3-3
“Messer you up”
3 Rounds for time:
6 Shoulder to O/H (115/85)
12 Box jumps (30”/24”)
6 Deadlifts (225/155)
12 T2B
Mobility:
Circle up (cobra/DD)
Ham Floss
Calf Pole
130326 – WOD
Warm up:
3 Min double-unders
Lunge Twist/Samson
Burpee Broad Jumps
Kip/Skap/pull-up
Skill/Strength:
Front Squats
5-5-5-5
WOD
12 Min AMRAP:
5 Thrusters (135/95)
5 Muscle-ups
500M Row
Mobility:
Couch
Pec opener
Front Delt
130325 – WOD
Warm up:
Lateral Drills
Straddle step/Lunge touch
Kip/skap
Skill/Strength:
Power Clean:
3-3-3-3-3
WOD
15 Min AMRAP:
5 KB swings
10 Pull-ups
15 Back Extensions
Mobility:
Ham Pole with band
Lat Band
Ham Twist
130322 – WOD
Warm up:
2 Min Double-unders
Dead bug
Lunge with side touch
Spiderman
Skill/Strength:
One hand handstand
WOD:
500M Row
50 Sit-ups
400M Row
40 Sit-ups
300M Row
30 Sit-ups
200M Row
20 Sit-ups
100M Row
10 Sit-ups
Mobility:
Couch
Wall Glute
Cobra
