9.20.18

Wod 4X 5 Pull-ups 10 Sit-ups 15/12 Calorie Bike 1 minute rest 4X 5 C2B Pull-ups 10 Med-ball Sit-ups 20/14 15/12 Calorie Bike 1 minute rest 4X 5 Ring or Bar Muscle-ups (scale with jumping muscle-up) 10 GHD Sit-ups (scale with med-ball sit-up) 15/12 Calorie Bike (DON’T SCALE)

Post Wod Foam Roll!

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4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40