Benchmark Monday, 5 June

20170606_112646WARM UP

3 Rounds
– 3 Laps
– 10 Go Throughs
– 5 Around the Worlds
– 10 Good Mornings
– 5 Inch Worm Push Ups
– 10 KB Swings (build in weight)

 

STRENGTH

5 Rounds
– 5 Strict Pull Ups
– 5 Ring Dips

WOD – BENCHMARK MONDAY

Marguerita

For Time: 50 x Burpee/Push Up/Jumping Jack/Sit Up/Handstand

POWER HOUSE

3 Rounds
– 10 Weighted Russian Twist
– 10 Push Up Renegade Rows
– 10 Overhead Sit Ups

Presidents Day

***REMINDER: NO 0530 CLASS!!! WE WILL ONLY BE RUNNING A 0930 WOD TODAY***

 

WARM UP

Relay Style:

– Bear Crawl/10 Jumping Jacks/Sprint
– Crab Walks/10 AMSU/Sprint
– Traveling Burpees/10 Pushups/Sprint
– Lunges/10 Dips/Sprint

 

STRENGTH AND SKILL

In groups of 2-3 complete 5 sets of 5 back squats.

— These should be heavy, the fifth rep should be a challenge.

 

WOD

“Marguerita”

50 Reps for Time of:
-Burpee + Push up + Jumping Jack + Sit Up + Handstand