Skill - 04/26/2018 - Skill

3 rounds:
5 bosu ball ab pikes
20 Russian twists
30 flutter kicks (total) up and down

WOD - 04/26/2018 - WOD

With partner P1 does 10 goblet squats while P2 does sled work, Switch when P2 comes back - P1 does sled work while P2 does goblet squats. Each partner completes each round. Can work at the same time,

For time:
-10 goblet sq (53/35)
-Sled Pull Down/Sled Drag Back (90/45)
-10 goblet squats
-Sled Pull Down/Sled Drag Back (135/90)
-10 goblet squats
-Sled Pull Down/Sled Drag Back (180/135)

A - 04/26/2018 - A

A. PWR: Every 3:00 For 9:00 (3 Sets):

Bench Press 8 @ 40/50/60%

Single ARM DB Row 8 (each)


REST 5:00



B - 04/26/2018 - B

B. GYM: Chose Based off of Skill Level:

Opt. 1: Accumulate 3:00 HS Hold

Opt. 2: Accumulate 50 Hand Lift Offs (wall supported)

Opt. 3: Accumulate 50 Hand Lift Offs (unsupported inside of one mat)



C - 04/26/2018 - C

C. 400m Medball Pec Carry



D - 04/26/2018 - D

D. Iron Scap Program


Boot-Camp #1 - 04/26/2018 - Boot-Camp #1

Stations 1 Min. ea.
5 rds
DU
Box StepUps
Ball Slams
Swan Dives
rest
*score DU and step up reps only