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Wed, Apr 7 |
 | Happy Birthday: Debbie Bo & Bryan S |
| It Will Be Quick | Half Way Through |
It Will Be Quick
Time
Warm Up: 10 Min AMRAP
2:00 Bike
5 Push Ups
10 Russian KB Swings
:30 Plank
Strength: Bench Press
5-5-4-4-3
10 Banded Tri-cep push downs between sets
WOD: It Will Be Quick
21 KB Swings (53/35)
21 Push Ups
21 AB Mat Sit Ups
250m Run
18 KB Swings (53/35)
18 Push Ups
18 AB Mat Sit Ups
250m Run
15 KB Swings (53/35)
15 Push Ups
15 AB Mat Sit Ups
250m Run
12 KB Swings (53/35)
12 Push Ups
12 AB Mat Sit Ups
250m Run
9 KB Swings (53/35)
9 Push Ups
9 AB Mat Sit Ups
250m Run
| 0% |  | |  | 0% |
| Warren | 12:21 Rx | Swod-205 | | James L | 13:08 Rx | swod 235 | | Geoff | 13:14 Rx | SWOD 195 | | James F | 13:20 Rx | Swod 385 | | Jamie F | 14:32 Rx | 195 | | Jason G | 13:58 | Bike 625 SWOD 245 | | Jennifer C | 15:06 | 25 #, Swod = 80 | | Tracy Ma | 15:10 | #35KB HRPU/toes | | Colleen | 16;01 Rx | Rx | | Jason Ra | 21:18 | Rx Swod = 155 |
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Half Way Through
Time
Rounds for Time:
100 Jump Ropes or 25 Du`ers
15 SLAMBALLS
15 Air Squat w/SLAMBALL ON SHOULDER
15 Burpees Over SB
500m Run
15/25 Hand Release Push Ups
15 Nasties (Sets)
15 Toe Tap Sets on SB (Sets)
*Buy Out 100 Sit Ups
A: 2 Rounds 10/15 SB
B: 2 Rounds 15/20 SB
C: 3 Rounds 15/25 SB
D: 3 Rounds 30/50lb SB
| 0% | | | | 0% |
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