Saturday 10/3

Beginner- 

skill- 

4 round not for time: 

10 HR push ups 

15 medball sit ups/ abmat sit ups 

15 good morning w/ PVC pipe  

wod- 

12 minute amrap 

3 Cal row  

3 walking lunges 

3 abmat sit ups

6

6

6

9

9

9

….

….

….

Fitness- 

Skill- 

4 rounds not for time: 

15 Dips  

15 Strict toe to bars/knee to elbows 

15 good mornings empty barbell 

Wod- 

12 minute amrap 

3 Cal row  

3 kb by side walking lunges (35/26) 

3 Tuck ups  

6

6

6

9

9

9

….

….

….

Performance- 

Skill- 

4 rounds not for time: 

15 Ring dips

15 GHD sit ups

15 Good morning w/ barbell 75/55#

 

Wod- 

12 minute amrap 

3 Cal AB  

3 KB front rack walking lunges (53/35) 

3 v-ups  

6

6

6

9

9

9

….

….

….