April 29, 2016

Friday

ANNOUNCEMENTS:

 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 3 x 5  (Coach helps determine weight)

METCON:  

PARTNER WOD

50 Wall Balls

30 Pull-ups

30 Sit-ups

30 Push Presses (75/55)

30 Sit-ups

30 Push-ups

50 Wall Balls

EXTRA CREDIT:

4 x 15 Hip Bridges

and/or 

4 x 15 Supermans

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 3 x 5  (complete 2 sets at 60% before starting 3 sets of 5 @ 65%)

METCON:  

PARTNER WOD

50 Wall Balls

30 Pull-ups

30 Sit-ups

30 Push Presses (95/65)

30 Sit-ups

30 Push-ups

50 Wall Balls

EXTRA CREDIT:

4 x 15 Hip Bridges

and/or 

4 x 15 Supermans

 

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