W.O.D. 4/30/12

Pistol Squats 5×1 L/R

4 Rounds for time:

Duckwalks

20 Alt Swings

run 1 Lap

Thank to all the volunteers who came out yesterday for the March of Dimes walk!

(more…)

Involves a lot of Wall Ball…

……..and rhymes with Sharon!

Modified “Diane”

21.15.9

Deadlifts

Push Press

100 jump  rope between sets

Snatch Balance

3.3.3.3.3

8 OTL Swing

10 Tricep Ring Extensions

12 Wall Ball

12 minute AMRAP

Front Squat

3.3.3.1.1

5RFT

5 DB Burpee Cleans

10 T2B

5:30am and 9:30am – normal class schedule

6pm and 7pm Classes are Canceled due to the CMC Pitt Prep at 6:30 sharp!!

Everyone is welcome!

AM classes – Make up Lift of your choice

Max Rep Box Jump – 90 seconds

Max Rep Thrusters – 90 seconds

Max Rep Swings – 90 seconds

Max Rep Burpee – 90 seconds

Kettlebell Windmills – weight top and bottom

5.5.5.5.5

5 Power Cleans

5 C2B Pull Ups

5 Pike Push Ups

BEST of LUCK to JEN as she gets ready for her Wedding Weekend!!!

Front Squat

3.3.3.3.3

Plate Thruster

OH Plate Lunges

Plate Hop

18 – 15 – 12 – 9

TEAM WORKOUT

Teams of 2-3 people

Teammates will receive points for each exercise listed

Rope climbs, tuck jumps, double unders, sledge hammer, slam ball, push ups, and more…..

Windmills

3.3.3.3.3

21-15-9

SDLHP & Pull ups

100 meter sprint between rounds