Sunday, April 12 - Saturday, April 18

Sunday, April 12 - No Class

 

Monday, April 13

Skill: Ring/Bar Muscle-Ups

WOD: 20 Minute AMRAP 

"Cindy" (compare to 1/20/15 & 5/6/14) 

  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Air Squats

 

Tuesday, April 14

Mobility Work

WOD: 30 Minute AMRAP

  • 800 M Run
  • 20 Burpee Box Overs (20"/24")
  • 40 Sit-Ups

 

Wednesday, April 15

Strength: Clean

  • 5x2

WOD: 15 Minute Ladder 

1-2, 2-4, 3-6, 4-8, 5-10...

  • Power Clean (133/185)
  • Wall Balls (14/20)

 

Thursday, April 16

Strength: Overhead Squat

  • 1x5; 2x3; 3x2

WOD: 20 Minute AMRAP

"Nate" (Compare to 1/14/15 & 1/18/14)

  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 KB Swings (35/55)

 

Friday, April 17

Strength: Push Press

  • Establish a 1 Rep Max

WOD: 16 Minute EMOM

Minute 1

  • 8 Front Squats (63/95)
  • 8 Alternating KB Push Press (35/55)

Minute 2

  • 8 Sumo Deadlift High Pull (63/95)
  • 30 Double Unders

 

Saturday, April 18

WOD: "Chipper" For Time

  • 40 Box Step-Ups (20"/24")
  • 40 cal row
  • 30 Burpees
  • 30 cal row
  • 20 Knees to Elbows
  • 20 cal row
  • 10 Chest-to-Bar Pull-Ups
  • 10 cal row
  • 10 Chest-to-Bar Pull-Ups
  • 20 cal row
  • 20 Knees to Elbows
  • 30 cal row
  • 30 Burpees
  • 40 cal row
  • 40 Box Step-Ups (20"/24")
Posted on April 12, 2015 .