Apr.30.16

CF WOD:

TEAM WOD:

For max reps

3-man WOD

6 minutes max calorie row

6 minutes max reps Wall Balls

6 minutes max reps Pistols

6 minutes max reps Sit-ups

6 minutes max reps Handstand push-ups

———-

*Only one athlete working at a time, switch as necessary.

No rest between exercises, immediately rotate after each 6M interval.

Apr.29.16

CF WOD:

A.EMOM for 30 minutes:

Minute 1 – 30 Double-Unders

(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings

B.Three sets of: (if time)

Single-Arm Dumbbell Row x 6-8 reps

Rest as needed

Prone Plank Hold x 60-90 seconds

Rest as needed

  

Apr.28.16

CF WOD:

A. Double Tabata:

Deadlift  70%1RM, wt to get 10-12UB)

Pull-ups

*8 rds of :20 reps max deadlifts, :10 rest, :20 reps max pull-ups, :10 rest, total time is 8 minutes

*score total deads and total pull-ups

CORE: 3 Rounds

1. Side Planks with Elbow-to-Knee Lifts – 16 reps right, 16 reps left

2. Slow Planking Mt. Climbers – 16 reps right, 16 reps left

3. Plank Push-ups – 10 reps