Friday April 19

Clean

5 rnds of:

• 30s slamball (20lbs)
• 30s rest

15 burpees
9 pullups
9 burpees
9 pullups
6 burpees
9 pullups

Wednesday April 17

Easy Run 2.5K

Deadlift x5 (125 lbs - need more plates!)

Pullups 3x3

Ring Rows 3x5

Tuesday April 16

Strict Press

400m run
25 Wall ball (14lb)

400m run

25 Slam ball (20lb)

400m run

25 Wall ball (14lb)

400m run

25 Slam ball (20lb)

400m run

Sunday April 14

Back Squat

3 rnds of:

• 5 pullups
• 10 wall balls (14lb)
• 15 V-ups or situps

Saturday April 13

Andrea's Swim Workout from my not-so-good memory:

6x50m free, 15s rest between
6x50m free: 25m fast/ 25m easy, 15s rest between
6x50m kick, 15s rest between
12x25m

Friday April 12

Clean & Jerk

WOD for time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

55 lbs

30 situps
10 burpees

Thursday April 11

1 hr Hot Power Yoga

Sunday April 7

45 min spin

10-9-8-...-3-2-1 Pushups
with 10s Hollow Hold between

Saturday April 6

Swim 1 hr

Friday April 5

Bench Press
4 rnds of:

30s KBS
30s Rest
30s Pullups
30s Rest
30s Hops Over DB
30s Rest
30s Handstand or Plank Hold
30s Rest

Thursday April 4

1 hr Hot Power Yoga

Wednesday April 3

Swim 30 mins

Tuesday April 2

30 min easy spin
DB Snatch to Max x 6
Ring Dips
Ring Rows

Monday April 1

Clean to Max 3x3
T2B
Ring Pushups 10x4
Pushups 15x3