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Day 3

– wife –
2 Rounds:
.5 mile run
20 – Kettle bell swings
20 – rope pull downs
12 – box walk ups
20 – back extensions

at home
2 Rounds:
25 – jump squats
25 – mtn. climbers (both┬áknees count as 1)
25 – wall balls (the ball is on the rack in the garage)
25 – coffin sit ups

Day 2

– wife –
2 Rounds:
250-meter row
20 – TRX – knees to elbows
20 – Australian TRX pull ups

AT HOME:
3 Rounds:
10 – Jump Squats
10 – Ball Slams
10 – Arm raises with blue elastic band

Workout of the Day
Barbell Bent Over Row
Find your 1 rep max.
test test test

Post your scores to the Whiteboard.

Brute

2 rounds for time

Run .25 mile
20 back extensions – Slow on the way down / explode up
20 Box Jumps
20 Wide Grip Pull Ups
20 Toes to Bar
20 Pushups

Chest N Gunz V2

Kneeling Barbell Landmines 3 sets / 10 reps
Cavaliere Crossover 3 sets / 10-12 reps
Dumbbell French Curls 2 sets / 10-12 reps
Overhead Dumbbell extensions 2 sets / 10-12 reps

WOD Up

cautionWODsign
Run .33 miles as warm up (jog don’t sprint)
Sets of 15 – 10 – 5
– burpee pull ups
– Knees to elbows
– rope pulls (upward both sides up equal a 1 count)
– gorilla pull-ups
– kettle bell swings (45lbs)