Cub Corps.

#15

Final "Baseline"

500 meter Row

40 Air Squats

30 Ab-Mat Sit-Ups

20 Push-Ups

10 Pull-Ups

#14

Intro to HSPU and Muscle-Up

WOD:

"Diane"

21-15-9

HSPU / Hand Release Push-Ups

Deadlifts

"Tabata Something Else" #13

8 Rounds of Each (20:10):

*Clock runs without stopping.

Tabata Pull-Up / Ring Row

Tabata Push-Up

Tabata Sit-Up

Tabata Squats

*Add up all reps.

FRIDAY FINAL! "Filthy Fifty" #12

"Filthy Fifty"

50 Reps of Each For time:

Box Jump, Jumping Pull-Up, KB Swings, Walking Lunges

Knees to Elbow, Push Press, GHD Back Extn., Wall Ball Shot, Burpees, Double Unders

 

PICTURE!

#11 "Fran"

Wednesday / Thursday

Introduction to:

Snatch

 

WOD:

"Fran"

21-15-9 for time:

Thrusters (95#/65#)

Pull-Ups / Ring Rows