Sunday, April 26 - Saturday, May 2

Sunday, April 26 - No Class

 

Monday, April 27

Strength: Strict Ring Dips

  • 3x10

Skill: Pistols

WOD: 16 Minute MOMO

  • Sled Push
  • Farmer Carry (35/55)
  • MB Cleans (14/20)
  • Row

 

Tuesday, April 28

Strength: Back Squat

  • 5x5

WOD: For Time

  • 500M Row
  • 15 Front Squats (103/155)
  • 30 Knees to Elbows
  • 60 Double Unders
  • 10 Front Squats (103/155)
  • 20 Knees to Elbows
  • 40 Double Unders
  • 5 Front Squats (103/155)
  • 10 Knees to Elbows
  • 20 Double Unders

 

Wednesday, April 29

Strength: Clean Drills

WOD: 3 Rounds for Time

  • 800M Run
  • 30 KB Swings (35/55)
  • 15 Burpees

*30 minute time cap

 

Thursday, April 30

Strength: Strict Press

  • 5x4

WOD: 21 Minute EMOM

Minute 1

  • 5 Hang Power Clean (73/115)
  • 5 Push Jerk (73/115)

Minute 2

  • 12 Box Jumps (20"/24")

Minute 3

  • 10 Overhead Squat (73/115)

 

Friday, May 1

Skill Work: Skin the Cats

  • 3x5

Strength: Max Effort L-Sit

  • 3 Attempts

WOD: For Time

"Jackie" (compare to 11/7/14 & 3/26/14)

  • 1,000 M Row
  • 50 Thrusters (33/45)
  • 30 Pull-Ups

 

Saturday, May 2

Partner WOD: 30 Minute AMRAP

  • 250M Row (each) with Plate Hold
  • 50 Alt. Partner Wall Balls (14/20)
  • 400M Med Ball Run (14/20)
  • 50 Hand-Release Push-Ups
  • 50 Double-Unders (Each)
Posted on April 26, 2015 .