Friday, April 15
SWOD - 8 Min EMOM Barbell Complex Rx 1 DL 155/95 1 HPC 1 Front Squat 1 Jerk EWOD 2 mile run
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Thursday, April 14
Strength - Cleans (15 min) work up to 3 RM WOD - For Time - 15 min 50 DU 21,15,9 HPS 95/65 T2B 50'DU Wednesday, April 13
Strength - Bench Press (Deload) 5@40% 5@50% 5@60% WOD - 10 min cap Rx 35 Wall Balls 20/14 35 Deadlift 225/155 35 Cal row Max Bar Muscle Ups L2 35 Wall Balls 16/12 35 Deadlift 185/115 35 Cal row Max C2BPU L1 35 Wall Balls 14/10 35 Deadlift 135/75 35 Cal row Max Pull-ups Tuesday, April 12
Skill - HSPU, Hold, Walk WOD - 4 RFT (20 min) Rx 8 Ring Dips 16 Pistols (alt) 24 GHDSU 400m run L2 8 Ring Dips (orange/red band) 16 Mod Pistols 24 Mod GHDSU 400m run L1 8 Tricep Dips 16 Air Squats 24 MBSU 400m run Monday, April 11Strength - Back Squat (Deload)
5@40% 5@50% 5@60% WOD - 12 Min Cap 1 Cluster 135/95 1 Burpee ****increase 1 rep each rd until time expires L2 Cluster 105/65 Burpee L1 Cluster 75/35 Burpee
Thursday, April 7
Skill - GOAT Day WOD - 10rds Buyin 800m run 1 Round of Cindy 3 Power Cleans 155/115 L2 115/75 L1 (Mod Cindy)75/35 Wednesday, April 6
Strength - Deadlift WU 5@75% 3@85% 1+@95% WOD - 15 Min EMOM 1st Min - 10 Deadlift 225/155 2nd Min 20 KBS 53/35 3rd Min 40 DU L2 - DL (155/115) KBS (44/26) DU (20) L1 - DL ( 115/75) KBS (35/18) DUP (20) Tuesday, April 5
Skill - Strict Pull-ups (3x10) WOD - 5RFT Rx 200m run 9 Front Squats 115/75 6 Burpee Pull-ups L2 200m run 9 Front Squats 95/55 6 Burpee Pull-ups L1 200m run 9 Front Squats 75/35 6 Mod Burpee Pull-ups Monday, April 4
Strength - Push Press WU 5@75% 3@85% 1+@95% WOD - 12 Min AmRap 1 C&J (90% of 1RM) 10 T2B 10 Box Jump Overs 24" |
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