April 26, 2018

Strength:

PUSH PRESS
4 X 5 @ 70%

WOD:

ANNIE
50-40-30-20-10
DU
SIT UPS

April 25, 2018

Strength:

BACK SQUATS
4 X 5 @ 70%

WOD:

5 ROUNDS
10 SINGLE ARM DB OHS (50/35)
40FT HANDSTAND WALK
200M RUN
15 PUSH UPS

April 24, 2018

Strength:

1RM SPLIT JERK

WOD:

KELLY
5 ROUNDS
400M RUN
30 BOX JUMPS
30 WB

April 23, 2018

Strength:

3 POSITION SNATCH
3 X 3 @ 60%, 65%, 70%

WOD:

JACKIE
1000M ROW
50 THRUSTERS (45/35)
30 PULL UPS

April 20, 2018

Strength:

1RM SQUAT CLEAN

WOD:

CINDY
AMRAP 20
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

April 19, 2018

Strength:

1RM POWER CLEAN

WOD:

5 ROUNDS:
15 THRUSTERS (95/65)
100M RUN
2 ROPE CLIMBS
Rest 2 mins

 

 

April 18, 2018

Strength:

MUSCLE UP CIRCUIT X 5
1. 3 BANDED TRANSITION DRILLS
Rest as needed
2. 2 UNBROKEN KIPPING RING MU + 1 HIPS TO RING
3. NON MU PEOPLE – 5 X 5 PULL UP/C2B +RING DIPS

WOD:

5K RUN

April 17, 2018

Strength:

1RM POWER SNATCH

WOD:

GRACE
30 CLEAN + JERKS (135/95)

April 16, 2018

Strength:

A: STRICT RING DIP CLUSTERS
(5-10 seconds between clusters with 1:30 rest between sets)
1. ABLE TO DO 8-10 RING DIPS – 5 X 4.4.4
2. ABLE TO DO 2-5 RING DIPS 5 X 1.1.1
3. NO RING DIPS (modify with feet on box) 5 X 1.1.1

B: TEMPO INVERTED BARBELL ROWS – 5 X 8 – 10
2 second pause with the chin over the bar, and 3 second descent for each rep

WOD:

KAREN
150 WALLBALLS (20/14)

April 13, 2018

Strength:

1RM PUSH PRESS

WOD:

ISABEL
30 SNATCHES FOR TIME (135/95)

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