Sunday, April 17 - Saturday, April 23

Join us on this 4-week journey to looking & feeling better!

Join us on this 4-week journey to looking & feeling better!

Sunday, April 17 - No Class

 

Monday, April 18

Strength: Turkish Get-up

  • 3 x 6 

WOD: 21 Minute EMOM

Minute 1:

  • 2 Rope Climbs

Minute 2:

  • 15 Box Overs (20"/24")

Minute 3:

  • 175M Row 

 

Tuesday, April 19

Strength:  Back Squat (compare to 2/10/16 & 11/3/15)

  • Establish a 1 Rep Max 

WOD: 5 Rounds For Time (compare to 9/18/15 & 5/29/15)

"Nancy"

  • 400M Run
  • 15 Overhead Squats (63/95)

 

Wednesday, April 20

Strength: 10 Minute MOMO

  • 5 Strict + 10 Kipping Pull-Ups

WOD Part 1: TABATA

  • Double Unders
  • Sit-Ups
  • KB Swings (35/55)

WOD Part 2: For Time

  • 500M Row 

WOD Part 3: TABATA

  • Double Unders
  • Sit-Ups
  • KB Swings (35/55)

 

Thursday, April 21

Strength: 10 Minute MOMO

  • Squat Clean + 2 Hang Squat Clean

WOD: 21-15-9-6 For Time

  • Hang Clean (83/115)
  • Bar-Facing Burpee

 

Friday, April 22

Strength: 10 Minute MOMO

Strict Press (compare to 1/4/16 & 6/29/15)

  • Establish a 1 Rep Max 

WOD: 4 Rounds For Time

  • 15 Toes to Bar
  • 12 Sumo Deadlift High Pull (53/75)
  • 9 Push Press (53/75)

 

Saturday, April 23

WOD: 30 Minute AMRAP

  • 800M Run

 8 Rounds: 

  • 10 Push-Ups
  • 15 Air Squats

Then...

  • 800M Run
Posted on April 17, 2016 .