Jerome Pesito

WARM UP: 5 Minutes of Skipping/ Jump Rope SKILL: Over Head Squats WOD:  Tabata: 20 seconds of work & 10 seconds of rest for 8 Rounds each of the following movements: Wall Ball Shots Air Squats Kettle Bell Swings Push Ups Planks Total your reps in each movement then subtract your lowest and your highest […]

WOD:  Marguerita: 50 Reps for time of: Burpee/Push-up/JumpingJack/Sit-up/Handst­and For the Movements check out the link below:

WOD:  Susan 5 Rounds for time of: 200 M Run 10 Air Squats 10 Push ups

WOD Crazy Tens 10 rounds For time of: 10 push-ups 10 sit ups 10 squats

WOD:  For time: Take a jump up in any band! Just kidding! For those of you not into the Carnival and still trying to get your WOD fix on: 15 Minute AMRAP of: 5 Push Ups 10 Burpees 15 Air Squats  

REST DAY

WOD: 10 Minute AMRAP of : 30 Double Unders 15 Power Snatches (55#W; 75# M)

WARM UP: Burgener Warm Up 100 Single Skips/ 50 Double Unders

SKILL: Sumo Dead Lift High Pull : 5,5,5,3,3, WOD: 9-15-21 reps for time of: Sumo Deadlift HighPulls (75% of your max) Over the Bar Burpees

WARM UP: 50 Air Squats 20 Sampson Stretches 50 Walking Lunges