Sunday, April 5 - Saturday, April 11

Getting loose...

Getting loose...

Sunday, April 5 - No Class

 

Monday, April 6

Strength: Front Squat

  • 1x5, 2x3, 3x2

WOD: 5 Rounds for Time

  • 10 Overhead Squats (93/135)
  • 50 Double Unders

 

Tuesday, April 7

Strength: Strict Press

  • Establish a 1 rep max

WOD: 21 Minute EMOM

Minute 1

  • 8 KB Swings (35/55)
  • 8 Goblet Squats (35/55)

Minute 2

  • 8 Burpee Pull-Ups

Minute 3

  • 8 Shoulder to Overhead (93/135)
  • 8 Lateral Bar Jumps

 

Wednesday, April 8

Strength: Hang Snatch

  • 5x2

WOD: 3 Rounds for Time

5 Minute AMRAP 

  • 5 Power Snatch (73/115)
  • 7 Push-Ups
  • 9 Air Squats

*Rest precisely 1 minute between rounds 

 

Thursday, April 9

Strength: Turkish Getups

  • Establish a 1 rep max on each arm

WOD: 24 Minute AMRAP

  • 400M Row
  • 400M Run
  • 20 Toes to Bar

 

Friday, April 10

Strength: Deadlift

  • 5x3

WOD: 3 Rounds for Time

"Christine" (compare to 4/11/14 & 1/20/14)

  • 500 Meter Row
  • 12 Deadlift (bodyweight)
  • 21 Box Jumps (20/24)

 

Saturday, April 11

Partner WOD: 30 Minute AMRAP

  • 10 Wall Climbs
  • 20 MB Sit-Ups (14/20)
  • 40 Thrusters (63/95)
  • 800M MB Run, each (14/20)
Posted on April 5, 2015 .