Friday, 4/13/18

WOD

“Rowing Nancy”
5 Rounds:
400m Row
15 Overhead Squats (95#/65#)

Thursday, 4/12/18

WOD

3 Rounds:
1:30 Max Reps Bench Press (115#/85#)

Rest 30 Seconds

1:30 Max Distance KB Front Rack Carry (53#/35#)

Rest 30 Seconds

1:30 Max Reps DB Burpee Box Step Overs (50#/35#)

Rest 30 Seconds

Wednesday, 4/11/18

Gymnastics

1:00 on/1:00 rest for 4 Sets:
Max Distance Handstand Walk
or…
Max Effort Wall Walks

WOD

3 Minute AMRAP:
12/10 Calorie Bike
12 DB Hang Clean and Jerk (50#/35#)

3 Minute Rest

3 Minute AMRAP:
18/15 Calorie Bike
18 DB Hang Clean and Jerk (50#/35#)

Rest 3 Minutes

3 Minute AMRAP:
24/20 Calorie Bike
24 DB Hang Clean and Jerk (50#/35#)

Tuesday, 4/10/18

WOD

For Time:
200m Run
27 Wall Balls (20#/14#)
27 Toes to Bar
200m Run
21 Wall Balls (20#/14#)
21 Toes to Bar
200m Run
15 Wall Balls (20#/14#)
15 Toes to Bar
200m Run
9 Wall Balls (20#/14#)
9 Toes to Bar
200m Run

Monday, 4/9/18

Olympic Lifting

Power Snatch
2×2 @65%
2×2 @70%
2×2 @75%

WOD

5 Rounds:
50 Double Unders
10 Power Snatch (95#/65#)