Wednesday, April 25th

Optimum Fitness

WOD:
In 30 minutes complete the following broken up in any way:

*Complete at an easy pace with no failed reps

100 step walking lunges
25 Pull-Ups
50 Bench Press at 50% of Max
2nd Gate Run
50 Air Squats
100 Abmat Sit-Ups
25 Box Jumps
50 KB Swings
25 Strict Press (75#/65#/45#)
50 Back Extensions

Monday, April 23rd

Optimum Fitness

WOD:
A. Back Squat: 3-3-3-3-3; rest as needed
+
10 rounds for time of:

• 3 power cleans (135/95/65)
• 5 burpees
• 7 wall balls

Thursday, April 12th

Optimum Fitness

WOD:
A. Bench 5-5-5-3-3
B. Front Squats 8-8-6-6-4-4 @4011
+
Badminton!!!

Tuesday, April 10th

Optimum Fitness

WOD:
A. Clean and Jerk Cluster 1.1.1 x5/rest 5 min between and drop weight after each one
B. 1000m Row for Time
+
3 to 5 Rounds Not For Time of:
15 GHD Sit-Ups
30 Abmat Sit-ups
45 sec side plank hold (each side)
rest 2 mins between sets

Friday, April 6th

Optimum Fitness

WOD:
100 KB Swings for Time (53#/35#)
 rest as needed
150 Abmat Sit-Ups for time
rest as needed
AMRAP pull-ups in 7 mins (scale to band pull-ups)

Wednesday, April 4th

Optimum Fitness:

WOD:
A1. Bench Press 3-3-3-3-3
rest 90 sec
A2. AMRAP Ring Push-Ups
rest 3 min

B1. Hang Squat Cleans 3-3-3-3-3
rest 90 sec
B2. 15 Box Jumps
rest 3 min

Monday, April 2nd

Optimum Fitness

WOD:
3 Rounds For Time of:
20 Dead Lift (155#/135#/115#/95#)
20 PVC OHS
20 KB Swings
20 Sit-Ups
20 Back Extensions