Friday April 19

Strength:

Max Weighted Pull Up (Yep just wait) :-)



WOD:

AMRAP 15 min

10 Lateral Box Jump Overs (24/20)

20 Kettle Bell Swings ((3/35)

Thursday April 18

Strength

Bench Press

10 - 5 -.6 - 7 - 8


WOD

Jackie
1000m Row
50 Thrusters (45#)
30 Pullups

Wednesday April 17

Strength:


Every minute on the Minute 8 min

3 Squat Smatches


WOD:


3 Rounds for Reps 1 min at each station

Rope Climb
Double Unders
HSPU
Squat Clean (95/65)
Man Test (in sec) (53/35) hold to small weight directly overhead in a full squat. May need 2.5s
Rest

Tuesday April 16

Warm Up:

Row 500 m

30 Wall Ball

10 Hand Stand Push Ups


Strength:


Shoulder Press


10 - 9 - 8 - 9 - 10



WOD:

3 Rounds

2 Lengths Dragon Crawl
4 Length Bear Crawl
6 Lengths Weighted Lunges (45/25)

Monday April 15

Warm Up:

1 mile Run / Row
10 Muscle Ups
L- Sit 3 Attemps

Strength:


Overhead Squat

10 - 10 - 6 - 7 - 8



WOD:

FRAN

21 - 15 - 9

Thrusters (95/65)

Pull Ups

(Go RX)