April 19

April 19

Pre-WODEMOM x 6 minutesMinute 1: 15 up/downsMinute 2: 12/15 calorie rowMinute 3: max med ball sit ups25:00 AMRAP30 double unders15/20 calorie assault bike15 DB push jerk10 burpee pull ups

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April 17

April 17

Strength:3 rounds for the pump15 ring rows12 OH DB tricep extensions9 seated DB curls (each arm, seated on a bench or box)WOD25/35 calorie bike20 DB snatch (each arm) (20/35)15 burpee box jump overs-rest 2:00-15 burpee box jump overs20 DB snatch...

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April 13

April 13

Skill: toes to bar and scaling options15/20 calorie row50 AMSU15/20 calorie Assault bike25 TTB15/20 calorie row50 DB push press (25/35)15/20 calorie Assault bike25 DB front rack lunges (25/35)

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April 8

April 8

Partner Murph800 m run (both partners)100 pull ups200 push ups300 squats800 m run (both partners)The runs are completed at the same time. Work cannot begin until both partnershave completed the run. Partition work as needed.

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