Sunday, April 10 – Saturday, April 16

Posted on April 10, 2016 by Anna Follman
Sunday, April 10 – Saturday, April 16

Curt & Justin: "Dang, we look good."
Anna & Amy: "You guys look ridiculous."

Sunday, April 10 – No Class

 

Monday, April 11

Strength: 8 Minute EMOM

  • Min 1: 45 sec. Handstand Hold
  • Min 2: 45 sec. Box L-Sit

WOD: For Time

Buy-In:

  • 100 Double-Unders

5-10-15-20-15-10-5

  • Chest-to-Bar Pull-Ups
  • KB Swings (35/55)

Buy-Out:

  • 100 Double-Unders

 

Tuesday, April 12

Strength:  8 Minute MOMO

Back Squat (Last Week of Squat Program!)

  • 2 reps at 80% of 1 Rep Max

Partner WOD: 17 Minute AMRAP

Partner 1:  Row

Partner 2: 1 Round

  • 200 ft. Farmer’s Carry (35/55)
  • 100 ft. Walking Lunges
  • 50 ft. Handstand Walk (4 Wall Climbs for Scale)

*Partners will rotate back and forth until 17 Minutes Expire

 

Wednesday, April 13

Strength: 10 Minute MOMO

Push Jerk

  • 2 Reps at 80% of 1 Rep Max

WOD: 16 Minute EMOM

  • MInute 1: 10 Shoulder to Overhead (83/115)
  • Minute 2: 10 Burpees

 

Thursday, April 14

Strength: 12 Minute MOMO

Front Squat (Last Week of Squat Program!)

  • 2 Reps at 80% of 1 Rep Max

WOD: 20 MInute AMRAP

  • 400M Run
  • 40 Sit-Ups
  • 400M Row
  • 40 Back Extensions

 

Friday, April 15

Skill Work: Bar/Ring Muscle-Ups

WOD: 5 Rounds For Time

  • 4 Muscle-Ups
  • 8 Deadlifts (103/155)
  • 16 Box Jumps (20/24)

 

Saturday, April 16

WOD: For Time

  • 800M Run
  • 50 Push-Ups
  • 100 Air Squats
  • 800M Run
  • 100 Air Squats
  • 50 Push-Ups
  • 800M Run

*Squat mobility + cool-down

  • Getting Started

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