Rest Day
Go outside and play!

Bench Press              
(3 x 5)                        
WOD:
“Tabata This”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in [...]

Bench (3 X 5)
WOD:
“Annie”
50-40-30-20-10
Double unders
Sit ups
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Deadlift (3 X 5)
WOD:
“Elizabeth”
21-15-9
Cleans (men: 135#, women: 95#)
Ring dips

Front Squat (3 X 5)
Back Squat (1 X 15 - 20)
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
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Shoulder Press        
(5 x 1)                        
Push Press
(5 x 3)
Push Jerk
(5 x 5)
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Rest Day:
Go outside and play!

400m Walking Lunges

Front Squat
(3 x 5)
Back Squat
(1 x 12-20)
WOD:
“Fran”
21-15-9
Thrusters
Pull-ups
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Bench Press
(3 X 5)
(12 - 9 - 6)
 
WOD:
3 rounds for time of:
10 Power Cleans
10 Burpees
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