Sunday, April 27 - Saturday, May 3

 3, 2, 1, GO!

3, 2, 1, GO!

Sunday, April 27 - No Class

 

Monday, April 28

WOD: For Time

"Centurian"

  • 100 Wall Balls (14/20)
  • 100 KB Swings (35/55)
  • 100 Push Press (53/75)
  • 100 Box Jumps (20/24)
  • 100 Calorie Row

 

Tuesday, April 29

Skill Work: Clean Drills

WOD: EMOM for 12 Minutes

  • 2 Cleans (133/185)
  • 5 Bar Facing Burpees

 

Wednesday, April 30

Strength: Push Jerk

  • Establish a 1 RM

WOD: For Time

Buy-In

  • 750 Meter Row

3 Rounds for Time

  • 30 Double Unders
  • 5 Muscle-Ups

Buy-Out

  • 750 Meter Row

 

Thursday, May 1

Strength: Front Squat 

EMOM for 10 Minutes

  • 2 reps at 80% of 1 RM

WOD: For Time

"Fran" (compare to 2/6/14)

21-15-9

  • Thrusters (63/95)
  • Pull-Ups

 

Friday, May 2

Strength: Deadlift

  • 5x2

WOD: 15 Minute AMRAP

  • 10 Deadlift (163/225)
  • 20 Knees to Elbows
  • 30 Goblet Squats (35/55)

 

Saturday, May 3 - Whole Life Challenge Begins!

WOD: 25 Minute AMRAP

  • 800 Meter Row/Run
  • 75 Air Squats
  • 50 Sit-Ups
  • 25 Push-Ups

 

Posted on April 27, 2014 .