We will be doing fun things.

A lot of handstand stuff

 a lot of pull up stuff

a lot of toes to bar stuff

a lot of hollow rocks

all that added together=

Beach body for summer.

See you soon

Andrea’s Birthday WOD!!!!!!!!!!!!!!!!!!!!!!!!!

AMRAP the number of weeks Andrea is along

Handstand push ups

Weighted Pull ups (use a belt or squeez a dumbbell between your legs)

Cart wheels

Toes to bar

Air squats (while holding a 20#/14# med bell in front of you)

WOD AMRAP 10

5 shoot throughs (Push up and Dip)

7 pull ups

From Carl Paoli’s GWOD!

For QUALITY

• Handstand Hold Against Wall  for 3 minutes
• Each time you rest or break, perform 20 Hollow Rocks 

then

100 pull ups for time

It’s Muscle Up time again

10 minutes trying muscle up transition from the floor

10 minutes doing banded transitions

then

20 minutes skill work on muscle ups RX, Banded, or jumping

• Roll to Candle Stick  for 3 minutes
• Forward Roll  for 3 minutes
• Pistols with Roll  for 3 minutes
• Forward Roll  to Pistol  for 3 minutes

then wod =

“Rolling Randy”

75 power snatches for time 75#/55#  (the Hero WOD “Randy”) BUT everytime you put the bar down or drop it you must do 5 forward rolls

For time

We will be working on lat strangth and grip strength

3X max time False Grip Torture hold on bar

3X 15 Chest to bars unbroken

3X15 Toes to bar unbroken

3X10 Dips unbroken

then

WOD

AMRAP 8 minutes

5 Handstand push ups

10 hand stand shoulder taps

5 box jumps

We’ll be working on Ring stuff today!

Warm up with 3X Max rep GHDs

10 minutes of Front Lever

10 minutes of Back Lever

10 Minutes on Skin the Cat

then

not for time  but must complete for quality

25 skin the cats

50 GHDs

From Carl Paoli’s Gwod!

For QUALITY

• 10 Ring Straight Arm Press Outs 
• 10 Narrow Push Ups 
• 10 Standing Dumbbell Inverted Cross 
• 10 Strict Handstand Push Ups 

I have to attend a class for school but Rory will take care of you getting you strong and ready

With a clock beeping every minute on the minute do:

1 set of max rep pull ups / C2Bs/ then complete 5 reps every minute on the minute for the 5 minutes

Rest 3 minutes then

1 set of max rep Dips then complete 5 every minute on the minute for 5 minutes

Rest 3 minutes then

1 Set of max rep Toes to bar then complete 3 every minute on the minute for 5 minutes

Rest 3 minutes then

1 Set of max rep Handstand push ups then complete 5 every minute on the minute for 5 minutes

Rest 3 minutes then

1 set of max rep Double unders then complete 12 reps every minute on the minute for 5 minutes