Month: April 2018

Tuesday 5.1.18

Strength/Skill: Push Press, 10 x 1 @ 80%, EMOM WOD: Partner Battle, 25 minute cap Part A)  6 rounds of 2 Rope Climbs 15 HRPUs

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Monday 4.30.18

Strength/Skill: Back Squat, 4×4 @ 80%, every 90 seconds WOD: For Time, 25 minute cap 3 rounds of 10 KB swings (70/50) 10 Box Jump

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Friday 4.27.18

Strength/Skill: “Z-press” (seated shoulder press) 5 x 5, every 90 seconds WOD: EMOMs 8 round EMOM min 0, 2, 4, 6 – 15 Wall Balls

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Thursday 4.26.18

Strength/Skill: Box Back Squats, 5 x 4, every 2 minutes Pause on the box 2-3 seconds, no rocking WOD: Chipper, for time 100 DUs 50

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Wednesday 4.25.18

Strength/Skill: Rowling, 10 frames For every meter under/over 100, you owe that number in HSPUs FB: 1 HSPU with a 5-second Handstand hold at the

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Tuesday 4.24.18

Strength/Skill: Clean 10 reps for time @ 90% Squat Clean is preferred 8 minute cap WOD: 27 min Partner Relay AMRAP 10 DB/KB Walking Lunges,

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Monday 4.23.18

Strength/Skill: Snatch work Every 90 seconds: 3 x 7 Banded Snatch DLs, then 3 x 5 Snatch Pulls, then 3 x 3 Snatch High Pulls

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Friday 4.20.18

Strength/Skill: Front Squat, 4 x 2 @ 85%, every 90 seconds WOD: Partner For Time – 23 minute cap 60 Power Snatches (95/65) 150 Abmat

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