Monday 04/10/17 

WOD: 27-21-15-9 reps, for time of:
Dumbbell Thruster
Burpee

Post: 3 rounds for time of:
21 Barbell Hip Bridges
21 Barbell Roll Outs

Tuesday - 04/11/17
 

Strength: 40 mins to Complete
Back Squat 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Bench Press 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Deadlift 5x1 Use the same weight for each set.
Rest 1:30 between sets.

WOD:  Complete as many rounds as possible in 16 mins of:
3 Kettlebell Snatch + 3 Kettlebell Overhead Squat
3 Kettlebell Snatch + 3 Kettlebell Overhead Squat
Run, 200m
 

Wednesday - 04/12/17


WOD: 3 rounds for time of:
Run, 200 m
Sled Pull, 135/75 lbs, 400 m
Run (bumper plate), 400 m
40 Sandbag Cleans,  

Thursday - 04/13/17

Muscle-up Skill Progressions: 15 mins
Band kipping on low rings
Band muscle up transitions
Ring Dip Balance
High Ring Swing + Kip
Once you’ve completed progressions attempt 3 sets of max muscle ups or complete 3 x sets of max ring rows

WOD: Teams of 3
3 rounds for time of:
Team Row For Meter, 750 m
12 Double Kettlebell Front Squats
6 Handstand Push-ups

Friday - 04/14/17

Strength: 40 mins to Complete
Back Squat 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Shoulder Press 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Pendlay Row 3x5, Use the same weight for each set.
Rest 2 mins between sets.
 

Complete as many rounds as possible in 4 mins of:
15 Pull-ups
30 Double Unders

Complete as many rounds as possible in 4 mins of:
6 Toes-to-bars
12 Burpee Box Jump Overs

Saturday - 04/15/17

WOD: Community WOD

Sunday - 04/16/17

Gym is Closed - Happy Easter