Monday, April 17
Strength Back Squat 20 Rep (add 5#) Press 12 Rep (add 5#) WOD - ISABEL For Time 30 Snatch 135/95 ****count for board
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Wednesday, April 12
Strength - (55% of 1RM) Deadlift 12 reps Bench Press 20 reps WOD - 5RFT (10 Min) 5 PC (75% of 1RM) 5 HSPU Tuesday, April 11
Strength - Work up to a heavy complex of - 1 squat snatch, 1 OHS squat, 1 hanging squat snatch (10 min) WOD - 15 Min AmRap 50 DU 50 WB 20/14# 50 Sit-ups Monday, April 10Strength - (20 Min)
Back Squat 20 Rep Max Press 12 Rep Max WOD 1 - Grace For Time (5min) 30 C&J 135/95 Rest 5 WOD 2 - Mini Nicole (10 min AmRap) 400m run Max rep pull-ups Friday, April 7
Strength - Clean (20 min to establish new 1RM) WOD - 7RFT 200m run 1 Rope Climb 7 T2B Thursday, April 6
STRENGTH - Press (20 min to establish new 1RM) WOD - 3 Rounds One Min ME OHS 95/65 Rest 1 Min One Min ME GHDSU Rest 1 Min One Min ME DU Rest 1 ****total count Wednesday, April 5
STRENGTH - Deadlift (20 min to establish new 1RM) WOD - 3 rounds for reps One Min ME Cal Assault Rest 1 Min One Min ME KBS 53/35 Rest 1 Min One Min ME HPC 135/95 Rest 1 ****total count Tuesday, April 4
STRENGTH - Bench Press (20 min to establish new 1RM) WOD - 12 Min EMOM Even - Max Rep Push Jerks 135/95 ODD - Max Rep Pistols (alt) *** CO - 3 Min ME pull-up static hold (score is how long you hold before dropping) |
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