Friday, 4/6/18

Strength

10 Minutes to work up to a Heavy Front Squat

WOD

“Elizabeth”
21-15-9
Squat Cleans (135#/95#)
Ring Dips

Thursday, 4/5/18

WOD

8 Minute AMRAP:
2/2 Kb Hang Snatch (53#/35#)/20 Double Unders
4/4 Kb Hang Snatch (53#/35#)/20 Double Unders
6/6 Kb Hang Snatch (53#/35#)/20 Double Unders
*Continue climbing the ladder by 2 each arm

Rest 2 Minutes

8 Minute AMRAP:
2 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
4 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
6 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
*Continue climbing the ladder by 2 each round

Wednesday, 4/4/18

Gymnastics Skill

Every 30 Seconds for 5 Minutes
1 Rope Climb

WOD

Death by Calorie Row
*Starting at 10/6 Calories
*Increase by 2 reps every minute

Tuesday, 4/3/18

Core Strength

3 Sets:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute After Each Set

WOD

For Time:
90 Air Squats
30 Deadlifts (185#/135#)
60 Air Squats
20 Deadlifts (185#/135#)
30 Air Squats
10 Deadlifts (185#/135#)

Monday, 4/2/18

Strength

Power Clean and Push Jerk
2×2 @65%
2×2 @70%
2×2 @75%

WOD

9 Minute AMRAP:
2k/1.8k Assault Bike Buy In
In remaining time amrap of…
10 Shoulder to Overhead (135#/95#)
10 Pull Ups