“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Out of town workout

As many rounds in 20 min.

10 Burpees
20 Sit ups

WOD

Three rounds for time of:
Run 800 meters
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

Out of town workout

Three rounds for time of:
Run 800 meters
50 Squats
40 Sit-ups
30 Push-ups
20 Squat Thrusts

WOD

Push Press

5 Sets Max repititions (95/65)

Out of town workout

SIt ups

5 Sets Max repititions

WOD

7 rounds for time of:
Hang squat clean 15 reps
15 Push-ups

Out of town workout

5 rounds for time of:
Handstand Pushups 15 reps
15 Push-ups
30 Squats

NO MONDAY MORNING CLASS!!!

WOD

Tabata

20 seconds of work followed by 10 seconds of rest for 4 minutes each exercise.

Kettlebell Swings (35/25)

Box Jumps

Wallball Shots

Burpees

Out of town workout

Tabata

20 seconds of work followed by 10 seconds of rest for 4 minutes each exercise.

Box Jumps

Burpees

Running

WOD

Ten rounds for time of:
10 Pull-ups
10 Ring Dips

Out of town workout

Ten rounds for time of:
10 Pushups
20 Squats

WOD

As many rounds as possible in 20min.

5 Thrusters (95/65)
10 Box Jumps
15 KB Swings (52/35)

Out of town workout

As many rounds as possible in 20min.

5 Handstand Pushups
15 Burpees