WOD: Diane

21-15-9 reps of

deadlift 225/155

handstand pushups

“CINDY”

-5 Pull Ups

-10 Push Ups

-15 Air Squats

Extra Credit

Double Tabata

Planks/Superman Holds

Re-test: 1 mile run

1 minute pushups

1 minute situps

WOD

5 Rounds for Time

-5 Cleans

-200m Medball Run

-30 Sit-ups

Rx 185/95 -Lv2 155/85- Lv1 Anything Less

*Medball can be carried any way you want *

Warm-up: For time

800m Run

2 Round of “Cindy”

(5-Pull-ups/10-Push-ups/15-Air Squats)

Strength:

Wendler Press

WOD

“Pistolero Weightlifting Total”

Attempt a max snatch and then a max clean and jerk.

8 minutes for each movement.  Only count what you lift, score is total weight.

Strength

Wendler Deadlift

WOD

-15 Russian Kettle Bell Swings

-20 Double Unders

-400m Row

Rx 53/35  Lv2 35/26  Lv1 Anything Less

Strength:

Wendler Bench Press

10 Barbell SHRUGS in between each set

“GO HEAVY”

WOD

Tabata

-Situps

-Shoulder to overhead  with  45/35 plate

-Ring Row with elevated feet on box

Extra Credit

Two 400m sprints, second one must be faster than first.

Rest as needed in between sprints.

Strength:

Wendler Squat

Tech Work:

5-10 min. of Overhead Squat, squat from the rack.  Stay light and get warmed up for the WOD.

WOD

5 Round for time

-6 Burpee box jumps 20/20

-12 Overhead Squats 75/55

Extra Credit

200m walking lunge

Warm-up

Medball Skeeball

Strength

Wendler Bench Press

WOD

100 Reps of Bench Press for time

Rx 135/95-Lv2 115/65-lv1 95/55

*Every time bar is racked 200 meter run penalty*

Extra Credit

Tabata ring mountain climbers