Friday April 12

Warm Up:


1000 m Row
30 Toes 2 Bar


Strength:

Back Squat

10 - 6 - 7 - 8 - 9


4 Squat Cleans OTM

For 10 min

WOD:


30 Turkish Get Ups For Time

Thursday April 11

Warm Up:

3 Rounds of

10 Leg Lifts
15 Wall Ball

Then:

Run 1 mile

Strength:

Push Jerk

10 - 5 - 7 - 7 - 7


WOD:

50 Double Unders
30 Thrusters
20Ring Rows
30 Thrusters
50 Double Unders

Wednesday April 10

Warm Up:


10 Slosh Pipe side bends
2 Lengths of Slosh Pipe Lunges
100 Squats
50 Push Ups


Strength:

Deadlift

5 - 4 - 5 - 9 - 7



WOD:

20 min AMRAP

250 m Row
50 Butterfly Sit Ups
20 Lunges

Tuesday April 9

Warm Up:

30 Burpee Pull Ups
30 HSPU
Forward Splits (2 min Both Sides)
Horizontal Splits (2 min)


Strength:

Bench Press:

10 - 8 - 6 - 4 - 4


WOD:

4 Rounds for Time

3 Squat Cleans

3 Push Jerks

20 Toes 2 Bar


(In order for a round to count the Squat Cleans and Push Jerks must all be done without letting go of the bar. Only after controlling the bar down to the floor after the last push jerk can the hands leave the bar.) this helps us to learn grip strength.

Monday April 8

Nick has gone back to Finland. You will be missed Nick! Had a lot of fun with you!

Warm Up:

1 Length Dragon Crawl
20 Overhead Pistols
Stretch Quads thinking man stretch and sit between feet
30 Strict Pull Ups


Strength:

Front Squat

5 - 4 - 3 - 3 - 3

Every Minute on the minute for 7 minutes

5 Power Snatch (115/75)




WOD:

Lynne

5 Rounds For Max Reps

Bodyweight Bench Press Max Reps
Pull Ups Max Reps