Monday - 04/18/16



Strength Cycle increase by 2.5% from last weeks weight
Back Squat 5-5-5
Bench Press 5-5-5
DL 1-1-1-1-1-1

WOD
10- minutes
KB Overhead Squat (complete max reps on 1 arm until failure…. then run 200M and then start max reps opposite arm)
3- minutes
Pushups
3- minutes
Inverted Burpees
2- minutes
Pullups
2- minutes
Sit-ups
1- minute
Burpees

*Score is total repetitions
*Use a continuous clock (21 minutes, no rest or transition time between exercises)

Tuesday - 04/19/16
 

WOD - 3 rounds for time of:
50 Air Squats
9 Deadlifts, 185/115 lbs
7 Handstand Push-ups
5 Power Cleans, 185/115 lbs
50 Lunges

Wednesday - 04/20/16

Strength Cycle increase by 2.5% from last weeks weight
Front Squat 5-5-5
Shoulder Press 5-5-5
Power Clean 5-5-5

WOD - 1 mile Run for time into Flight Simulator 

5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive
Double Under
Note: 20 Min Cap 

Thursday - 04/21/16

WOD - Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Friday -  04/22/16

WOD For time:
1 Clean and Jerk 135lbs/ 951bs
1 Round Cindy
2 Clean and Jerks 135lbs/95lbs
1 Round Cindy
3 Clean and Jerks 135lbs/95lbs
1 Round Cindy
4 Clean and Jerks 135lbs/95lbs
1 Round Cindy
5 Clean and Jerks 135lbs/95lbs
1 Round Cindy
6 Clean and Jerks 135lbs/95lbs
1 Round Cindy
7 Clean and Jerks 135lbs/95lbs
1 Round Cindy
8 Clean and Jerks 135lbs/95lbs
1 Round Cindy
9 Clean and Jerks 135lbs/95lbs
1 Round Cindy
10 Clean and Jerks 135lbs/95lbs
1 Round Cindy

Saturday -  04/23/16

Partner WOD - 2 rounds for time of:
Barbell Carry, 95/65 lbs, 400 m
Farmers Walk (Kettlebell), 400 m
40 Shoulder-to-Overheads, 95/65 lbs
80 Kettlebell Swings
40 Lunges, 95/65 lbs
* both partners do a 400M can break up in 200M  each