Thursday 3-2-17

Strength:
Muscle-up progressions

WOD:
5 Rounds, 2:00 each…
15 Russian KBS (70/53)
15 KB Taters (70/53)
Max Effort Lateral Hops (over/back=1)
*Total lateral hops is score
Rest 1 min between efforts

L3: 53/35
L2: 44/26
L1: 35/18

Wednesday 3-1-17

Skill:
5 mins to review and progress DU’s
then
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Time cap is 12 mins

WOD:
Walking lunge 100 ft.
21 Pull-ups
42 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
36 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
30 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
24 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
18 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
12 Sit-ups

L1: Jumping pullups ok, 1/2 situps
L2: Banded Pullups ok
L3: Written
L4: C2B, GHD