March 29 WOD

GOOD FRIDAY.

Warm up x 2
50 Skipps
25 Jumping Jacks
5 Pull Ups
10 Squats
10 Push Ups
10 Back Ext

Core
50 Knees to Elbows
or
2 full tabata rounds of 60:20
(front,side,side,back)

Lift
Option.1
100 Pull Ups
100 Dips (man dips)
100 Air Squats

Option.2
20 Minutes of
5 Pull Ups
10 Push Ups
15 Squats

Cool Down

You can never train enough for a job where you could lose your life.

RC

March 27th WOD

Part 1

2 Rounds

10 Pull Ups

10 Over Head Squats

10 Broom Stick Deads

100 Skipping Rotations

Part 2

Tabata Core

Your Choice of Exercise

60 On

20 Off

Part 3

4 Rounds

10 Pull Ups

10 Bent Over Rows

10 Weighted Squats

10 Jump Ups

10 Shoulder Press

Cool Down

March 21 WOD

Warm Up x 2

50 Skipps
25 Jumping Jacks
7 Pull Ups
10 Air Squats
Stick ROM

Work Out - 4 Rounds

50 Push Ups
20 Wall Balls
15 Bicep Pull Ups
100 Leg Levers
Run 0.4 Miles


Bonus Points if enough time
50 Knees to Elbows

Cool Down

Feb 10th WOD

2 Rounds warm Ups

10 Pull Ups

10 Over head Squats

10 Back Ext.

50 Skipping Rotations

Core X4

Front Plank 60 secs

30 sit Ups

10,9,8,7,6,5,4,3,2,1

Burpees

Kettle Bell

Shoulder Press
Dips

Bicep Curls

Cool Down

There are no Excuses for Excuses!

Feb 2nd (metcon)

 

 

Warm Up

10 Minutes of cardio warm up - machine of choice- gradually increase intensity

Repeat x 3
5 Pull Ups
10 Push Ups
10 Back Extensions
10 Dips

Core
Planks 60:5
Front,Side,Side,Back x2

Workout
21-15-9
Thrusters
Wall Balls
Dips
Double Unders (Skipping)

Cool Down / Static Stretching