Sunday, April 3 - Saturday, April 9

Sunday, April 3 - No Class

 

Monday, April 4

Strength: Push Press

  • Establish a 1 Rep Max 

WOD: 16 Minute EMOM

Minute 1:

  • 10 Pull-Ups

Minute 2:

  • Box Step-Ups (20"/24")

 

Tuesday, April 5

Strength: 12 Minute MOMO

Back Squat

  • 2 reps at 80% of 1 Rep Max

WOD: 15 Minute AMRAP 

Festivus Games WOD #1 "25 to Life"

  • 25 Wall Balls (14/20)
  • 25 Air Squat
  • 25 Hand-Release Push-Ups
  • 25 Double Unders
  • 25 KB Swings (35/55)
  • 25 Double Unders
  • 25 Hand-Release Push-Ups
  • 25 Air Squat
  • 25 Wall Balls (14/20)

*Festivus Games has a 10-minute time cap

 

Wednesday, April 6

Partner WOD Part 1: For Time

  • 800M Row (each)
  • 600M Row (each)
  • 400M Row (each)
  • 200M Row (each)

Partner WOD Part 2: For Time

  • 50 MB Sit-Ups (14/20)
  • 100 Burpees
  • 50 MB Sit-Ups (14/20)

 

Thursday, April 7

Strength: 6 Minute MOMO

  • 3 Reps at 80% of 1 Rep Max

WOD: Buy-In + 21-15-9 For Time

Buy-In:

  • 500M Row

21-15-9

  • Hang Snatch (63/95)
  • Ring Dips

*mobility work

 

Friday, April 8

Strength: Deadlift 

  • 5x3

WOD: TABATA

  • KB Sumo Deadlift High Pull (35/55)
  • Shuttle Sprint
  • Push Press (33/45)
  • Plank Hold
  • Double Unders

 

Saturday, April 9

WOD: 3 Rounds For Time

"Michael" (compare to 8/29/15 & 5/9/15)

  • 800M Run
  • 50 Back Extensions
  • 50 Sit-Ups

*30 minute time cap

Posted on April 3, 2016 .