March 2016

V-ups/Push Press/Double Unders

Warm-up Dynamic PVC Figure 8 Inch Worm w/ pushup 20-25 calf raises 2 Rounds 250m Row 15 Russian Twists 10 Lunges Workout of the Day 25 V-ups (T2B) 25 Push Press (95/65) 50 Double Unders 20 V-ups 20 Push Press 40 Double Unders 15 V-ups 15 Push Press 30 Double Unders

Ground to Overhead/Goblet Lunges/KBS

Strength Handstand holds on wall. 5×30 second hold Warm-up Dynamic 400 m run/PVC + squat stretch Workout of the Day 1-10 reps of: Ground to OH (115/75) Goblet Standing Lunges (53/35) *10 KBS after each set (53/35) Example-1 G2OH, 1Goblet Lunge, 10kbs 2,2, 10kbs, 3,3, 10 KBS, ect.

Happy Birthday Rico!

Warm-up Dynamic 6 min amrap: plank hold/everytime you break = 20 jumping jacks Workout of the Day Rico’s B-DAY WOD 3 Rounds (adv. 4 Rounds) Shuttle Run 29 Weighted Sit-ups (adv. GHDs) Shuttle Run 29 Burpee-Box Jumps (24”/20”)

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