Monday - 04/25/16

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 - For time:
Run, 800 meters
30 Box Jumps 24/20
15 Burpee Pull-ups
30 Kettlebell Front Squats 53/35 lbs
15 Handstand Push-ups
30 Kettlebell Lunges 53/35 lb
Run, 800 meters

Tuesday - 04/26/16



Skill -  3 rounds for time of:
3 Turkish Get-up, Right Arms
3 Turkish Get-up, Left Arms
10 GHD situps or V-ups

WOD - For Time
5-10-15-10-5
Power Clean, 135/95 lbs
Wallball

 

 

Wednesday - 04/27/16

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 - Every 1 min for 30 mins, alternating between:
10 Box Jumps
10 Power Snatches 95/65 lbs
Run, 200 m

*get the work done as fast as possible and rest remaining time before next station
*take any station off as needed, but you will not repeat the missed station

Thursday - 04/28/16

3 rounds For time of:
5 Ring/Bar Muscle Ups
10 Deadlifts, 255/185 lbs
50 Double Unders
* 5 ring dips and 5 ring pulls for scale

Friday -  04/29/16

WOD  - For 3 Rounds:

AMRAP in 4 mins of:
15 - Kettlebell Swing (American)
5 Ball Slams
Rest 1 min
AMRAP in 4 mins of:
1 Snatch into 3 OHS - 95/65lbs
1 Wall Climb
Rest 1 min
AMRAP in 4 mins of:
5 Burpee Box Jump
10 Toes-to-bars
*For each cycle continue the AMRAP.

Saturday -  04/30/16

Community WOD



Sunday -  05/01/16


ROM WOD and Open Gym