071713

Welcome to the Herd Caroline

and Scott!

Wednesday

Strength: Weighted Dips 5 x 5
Rest 2min Between Sets

All Levels

WOD: AMRAP 20
400 Meter Run
10 Goblet Lunge (int/adv is 2 KB's in the front rack)
10 KB  Push Press (One /Both hands)
10 Wall Ball (int/adv 2 fers)

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Beginners

Strength: 5 x 5 Weighted Dip (unweighted and work the negative)

WOD: AMRAP 20
400 Meter Run
10 Goblet Lunges
10 Push Ups
10 Wall Ball


Thursday

Skill Builder:
Toes To Bar AMRAP 20 Seconds - Rest 20 Seconds
2 x KB Bent Over Row 10 x Rest 1 Minute

4 x Row 200m Rest 2 Minutes
Sprint 200m Rest 2 Minutes

Skill Builder: 3 x 8 K2E

WOD:
3 Sets Of
1 Min On, 1 Min Off x 3 Sets
Row 1 Min, 1 Min Rest
1 Min Shuttle Sprint (10m) Rest 1 Minute
Sit Ups 1 Min, Rest 1 Min

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. - Buddha

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