Weekly Warm Up: 10 KB SDHP, 10 PVC Overhead Squats, 10 Wall Ball Russian Twists
Strength: Front Squat 5x7
WOD: 5 Rounds for Time
3 Handstand Push ups
6 Pistols
12 Ring Dips
24 Double Unders
REC: 3x10 Zurcher Sandbag Lunges
Weekly Warm Up: 10 KB SDHP, 10 PVC Overhead Squats, 10 Wall Ball Russian Twists
Strength: Front Squat 5x7
WOD: 5 Rounds for Time
3 Handstand Push ups
6 Pistols
12 Ring Dips
24 Double Unders
REC: 3x10 Zurcher Sandbag Lunges
The 9:15 class, getting their "L" Sits on!
Strength: 3 x 5 Strict and "L" Pull ups
WOD: 2010 Midwest Sectionals Event One
4 Burpees Every Minute, on the Minute
For the remainder of the minute perform the following movements. Your score will be your time to complete all reps of all movements (95/65).
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats
REC: 50 Box Jumps for Time (24/20)
Pre-WOD: 5 Minutes of :30/:30 Sprint Row Intervals
WOD: "Can I Buy a Vowel?"
10 Minute AMRAP
7 SDHP (135/95)
7 HSPU
3 minute Rest
10 Minute AMRAP
7 K2E
7 KB Swings (2/1.5)
REC: Mix & Match 50 total GHD Sit ups and Hip Extensions