Sunday, April 6 - Saturday, April 12

Sunday, April 6 - No Class

 

Monday, April 7 

Strength: Back Squat

  • 5x5

WOD: TABATA

  • Hang Power Clean (63/95)
  • Air Squats
  • Push Press (63/95)
  • KB Swings (35/55)

 

Tuesday, April 8

Strength: Push Jerk

  • 6x2

WOD: 20 minute AMRAP

  • 5 Strict HSPU
  • 10 Strict Pull-Ups
  • 15 Sit-Ups
  • 20 Alternating Jumping Lunges

 

Wednesday, April 9

Strength: Overhead Squat

  • 5x3

WOD: 5 Rounds for Time

"Nancy" (compare to 10/10/13)

  • 400 Meter Run
  • 15 Overhead Squats (63/95)

 

Thursday, April 10

Skill Work: Rope Climbs

WOD: For Time

  • 5 Rope Climbs
  • 30 Double Unders
  • 4 Rope Climbs
  • 30 Double Unders
  • 3 Rope Climbs
  • 30 Double Unders
  • 2 Rope Climbs
  • 30 Double Unders
  • 1 Rope Climb
  • 30 Double Unders

 

Friday, April 11

Strength: Deadlift

EMOM for 10 Minutes

  • 3 reps at 75% of 1 RM

WOD: 3 Rounds for Time

"Christine" (compare to 1/20/14)

  • 500 Meter Row
  • 12 Deadlift (bodyweight)
  • 21 Box Jumps (20/24)

 

Saturday, April 12

WOD: "Chipper"

  • 50 Ring Dips
  • 50 Goblet Squats (35/55)
  • 50 Burpees
  • 50 Knees to Elbows
  • 50 Push-Ups
  • 50 Calorie Row
Posted on April 6, 2014 .