4-4-18

4-4-18

TESTING WEEK!!!

-STAY FRESH AND DONT HIT UP TOO MUCH EXTRA WORK EACH DAY,COME IN READY TO GO!!!

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DONT FORGET:

-LADIES WOD ON SATURDAY AT THE BOX-9AM

-GUYS OUTDOORS WOD AT JESSE JONES PARK- 9AM (Bring a Weight Vest if Able)


WARM-UP

2 Sets

-60sec Pass Thrus + Ovhd Squat

-60sec Partner Front Rack Stretch

-60sec L-Sit Ovhd Plate Hold

-50′ Stiff Legged Bear Crawl (SLOW)


STRENGTH

3Min Amrap

-Max Effort Strict HSPU

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*Rest 4Mins*

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3Min Amrap

-Max Double Unders

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*If unable to do strict hspu on 1 ABMAT ONLY…..you will perform box hspu on the feet.

*If unable to do box hspu, you will perform max L-Sit DB Presses with a moderate weight. (List weight used and reps)


WOD

15Min Amrap

-4 Pull-Ups

-8 Push-Ups

-12 Sit Ups

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*Banded pull-ups should only be done if you have a strict pull-up OR are very close to one….list the band used if you do.

*If doing squat rack pull-ups you must keep your body straight, no bending the knees. List the holes on the squat rack that you set up on.

*If unable to do regular push-ups you will perform squat rack push-ups and list the holes set up on for them.


BONUS CHALLENGE DAILY EXERCISE

4 SETS

-10 Windmills on Each Arm (weighted if able)

*Only use weight if you can do these with very good form and dont bend at the joints alot during the movement!

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