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Monday, May 1 Strength (week 4) Back Squat 20 Rep (add 5#) Press 12 Rep (add 5#) WOD - For Time (15) 400m run ***5 rounds*** 8 HSPU 8 C2BPU Then 400m run L2 400m run ***5 rounds*** 8 HSPU (1 Mat) 8 Pull-ups Then 400m run L1 400m run ***5 rounds*** 8 HSPU (Mod) 8 Banded Strict PU Then 400m run 
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Friday, April 28
Skill/Strength (15) Open Gym - Goat or Strength session missed this week Partner WOD 800m run 100 Wall Ball 400m run 100 Cal Assault 200m run 100 Goblet Squats 100m run 100 HRPU ****run together....split Reps Thursday, April 27 Strength - Back Squat-add 5# 20 Rep WOD - 10RFT 100m run 3 Strict pull-up 6 Slams 35/25 9 GHDSU 25 DU  Wednesday, April 26
Strength - (15 min) Deadlift 12 reps (add 10#) Bench Press 20 reps (add 5#) WOD - For Time 21 T2B 9 Front Squats 185/135 15 T2B 9 Front Squats 155/115 9 T2B 9 Front Squats 135/95 Tuesday, April 25 Strength - Work up to heavy complex 1 Squat Clean 1 Front Squat 1 Hang Squat Clean WOD - 3RFT 400m run 30 KBS 53/35 20 Cal Row 10 Burpee Box Jump Overs 24/20"  Monday, April 24 Strength (week 3) Back Squat 20 Rep (add 5#) Press 12 Rep (add 5#) WOD - 12 Min AmRap 200m run 5 Bar or Ring MU 10 HPC 135/95 L2 200m run 5 Jump Bar or Ring MU 10 HPC 115/75 L1 200m run 5 PU 5 Ring Dip 10 HPC 85/45  Friday, April 21
Skill - GOAT Work Partner WOD 400m run 100 Cal Assault 150 DU 800m run 100 Cal Row 150 DU 400m run Split evenly....run together Thursday, April 20
Strength - (10 Min) Back Squat 20 Rep (add 5#) HERO WOD - WES ***800m with 25# plate 14 Rds 5 Strict PU 4 Burpee Box Jumps 24/20# 3 Cleans 185/135 ***800m with 25# plate ednesday, April 19
Strength Deadlift 12 reps (add 10#) Bench Press 20 reps (add 5#) WOD - 10.9.8.7.6.5.....climb down Push Press 115/75 Front Squat Tuesday, April 18
Strength - Work up to a heavy set of 3 cleans (your choice) WOD - 12 Min Ladder 1.2.3.....keep climbing C2BPU HSPU Rope Climb |
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