Saturday, April 6th, 2019

WOD: Christine 2x (each partner does 3 rounds alt one round at a time, while other partner rest)

6 Rounds for time

500 meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20 in)

Thursday, April 4th, 2019

Strength:

Clean Complex: 1 Deadlift+1 Hi Pull+1 Power Clean+1 Front Squat x 5, 1 set every :90

L1: 2 deadlift+2 hip pulls+2 cleans

WOD:

7 min AMRAP

7 Power Cleans 155/105

7 Box Jump Overs 24/20"

Wednesday, April 3rd, 2019

Strength: A1. Barbell Hip Ext on Bench 15-12-10-8 Build weight each set*

Skill: A2. *Hand Stand Push-up Strict 1-8 reps

WOD: EMOM 12

Min 1: Row 200M

Min 2: HSPU Kip 5-10 Unbroken

Tuesday, April 2nd, 2019

Strength

A1. From Rack-Thruster 10-1 adding weight each set. rest :90 between each set - try to go unbroken each set

A2. Strict Pull-Ups 10-1

WOD:

10 min AMRAP

30 Russian KBS 70/53

15 Kipping Pull-Ups

Saturday, March 30th, 2019

MetCon:

Partner Wod: one person works at a time.

800 meter med ball run 20/14

50 alternating box jumps (you go i go) 24/20

60 Med ball cleans 20/14

70 med ball sit ups 20/14

80 med ball burpees 20/14

Friday, March 29th, 2019

Strength:

Power Clean 10x2 at 85-90% TNG preferred

MetCon:

60-50-40-30-20-10 (25 min cap)

60 Calorie Row

50 double unders

40 Wall Balls 20/14

30 Burpees

20 HR Push-ups

10 Turkish get ups (5 each side) 53/35

Thursday, March 28th, 2019

Strength:

3 rounds for quality *10-15 dumbell upright rows *10-15 straight leg raises hanging from rig *:30 hollow hold

MetCon:

25 min amprap

Run 200 Meters with plate 45/25

25 Plate Ground to overhead 45/25

25 Plate OH Lunges 45/25

15 push ups