Sunday, April 7 – Saturday, April 13

Posted on April 6, 2019 by Anna Follman

Sunday, April 7 – Rest Day

 

Monday, April 8

Strength: Overhead Squat

  • 5-4-3-2

WOD:  12 Minute EMOM

Minute 1:

  • 12 Alternating DB Hang Power Clean

Minute 2:

  • 15 Wall Balls (14/20) (10’/10′)

 

Tuesday, April 9

Strength: Deadlift

  • 5-5-5

HERO WOD: 18 Minute AMRAP

“Barraza”

  • 200M Run
  • 6 Deadlifts (183/275)
  • 6 Burpee Bar Muscle-Ups

*Modify burpee BMU with 1:1 burpee jumping C2B.

 

Wednesday, April 10

Push Jerk

  • 4-4-4-4

WOD: Death By [compare to 2/11/18]

  • KB Swings (35/50)

*When finished complete 5 KB swings every minute, on the minute until everyone is done.

 

Thursday, April 11

Skill Work: Rope Climbs/Legless Rope Climbs

Every 6 Minutes (x4)

  • 300M Row
  • 15 Box Jumps (20/24)
  • 2 Rope Climbs

*Modify rope climbs with 4:1 strict pull ups. Record slowest time.

 

Friday, April 12

Strength: Power Clean

  • 3-3-2-2

WOD: 7 Rounds For Time

  • 5 Strict Handstand Push-Ups
  • 5 Squat Clean (93/135)

*18 minute time cap. Modify strict HSPU with 1:1 vertical box pike push-up or 1:1 KB strict press.

 

Saturday, April 13

WOD: 30 Minute MOMO

  • Row [PL] Bike [EP] for Calories
  • Plate Sit-Ups (25/25)
  • Slam Balls
  • Double Unders

*Modify double unders with 1:1 single skips. Record max reps for all four movements.

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