Closed this Weekend

Cleaning Day

WU  Med ball cleans 5 minutes rotate with group.

WOD
5 Rounds
10 Cleans @ 75#
10 Push ups
10 DUs

Take turns having fun.

	Gymnastics
WU	Airplane, frog
WOD	4 rounds tabata pull ups
Focus	Hands stands against wall Cartwheel Ring dips + L-sit
Partner	Bunk beds Fan Flying Dutchman
Game/Fun	Vaulting Mushroom Monkey swing
Cash Out

FWOS #5

WU
3 rounds
8 Straight arm Dislocates
8 squats
4 Ring push ups or P-bar push ups
2 Straight Body ups to slow lower or jump to invert
2 cartwheels

WOD: Falls Creek
25 Box jumps choice 24", 20", 14"
20 Ring Dips, Bar Dips, or Push ups
15 Deadlifts @ 185#, 115#, or 48#
800 M run
20 BJ
15 Dips
10 DL
400 M Run
15 BJ
10 Dips
5 DL
200 M Run

Monday Funday

	Gymnastics	Strength & Conditions
WU	Joe Henry	8-12-8 KB Swings P_Bar dips Lunge steps
WOD	4 rounds tabata Push ups	5 Rounds 20 OHS 15 Kips 10 DL 5 Push ups on P-Bars
Focus	Safety Roll Hands stands HS – forward roll Backwards roll to HS
Partner	Partner Push ups
Game/Fun	Jumping from heights
Cash Out		AMRP Box Jumps 14” 1 min

Free Work Out Saturday #4: May 14th, 10:00 AM.

WU:  3 Rounds
          5 Turkish Get ups
          3 Regrabs
One 400 M run after 3 rounds

WOD:  Shoulder Press
             5-5-5-5-5

Big Smiles

	Gymnastics	Strength & Conditions
WU	Mt. Lion push ups	3 rounds 40 M Rear crawl out Jump back
WOD	4 rounds tabata squats	Run 40 M 12xs Rest 2 min in between
Focus	Hands stands HS – forward roll Backwards roll to HS
Partner	Shoulder stand on partner
Game/Fun	Vaultings
Cash Out		AMRP handstand steps or HS attempts in 1 min

May Flowers

	Gymnastics	Strength & Conditions
WU	Plank walk, inch worm	20 burpee jump 12” over reach
WOD	10 burpees	“The Dirty 30” Pull ups Lunge walk steps K-E Handstand steps KB swings Box Jump 12” Squats Push ups Regrabs P-Bar dips
Focus	Shoulder stands Rings cat, bird, lever Rolls back, straddle
Partner	Shoulder stand on partner
Game/Fun	HS Flopdown
Cash Out		Frog and Crow pose

FWOS # 3 Picture

3 rounds
400 M run
21 kettlebells @ 55#
12 pull-ups