Monday, April 27, 2015

4.27
150427:

3×10 Barbell step ups (per leg)
-superset with-
3×10 Glute ham raises (or good mornings)

-then-

“Shoop”
21-15-9
Kettlebell Swings (70#/55#)
Wallballs (20#/14#)
NOTE: 400 Meter Run after each round

-then-

Optional core:
50-40-30-20-10
Banded crunches
Abmat Sit-ups

Sunday, April 26, 2015

4.26

150426:

15 minutes: Gymnastics practice

-then-

“Tang”
AMRAP 20: Teams of 2
20 Calorie Row
20 Burpees
20 Sit-Ups
20 Wallballs (20#/14#)
NOTE:Each round add 10 reps to each movement

Friday, April 24, 2015

4.24

150424:

“Capri Sun”
Teams of 3
AMRAP 20
Station 1: Row for calories
Station 2: 50’ Double Kettlebell Walking Lunge (70#/55# or grab a sandbag)
Station 3: rest

NOTE: Rotate stations as partner finishes walking lunge; score is total calories on the row

-then-

500 Flutter kicks
NOTE: Every 100 complete 20 unweighted Russian twists; 10:00 cap

Thursday, April 23, 2015

4.23

150423:

Back squat 8×3
NOTE: Work up to 85-90%

-then-

Back squat 1×8

-then-

“Boppin’ Berry”
5 Rounds for Time
12 Thrusters (95#/65#)
12 Toes To Bar


630 Skills: Deadlift and Sumo Deadlift

Legacy WOD

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