Monday April 10, 2017
Strength: 5, 3, 3, 2, 5 back squat (add weight each set) 5, 3, 3, 2, 5 press (add weight each set) WOD: Lucy 5X 5 push ups 10 burpees Run 400m
Friday April 7, 2017
Strength: 3 x 10 overhead walking lunge 3 x 5 behind the neck snatch grip press WOD: 12 minute EMOM (alternating) 12 Wall ball (20/14) 6 box jump (30/24) – jump for Rx
Thursday April 6, 2017
Strength: 4, 3, 3, 2, 2, 4 back squat (add weight each set) 4, 3, 3, 2, 2, 4 floor press (add weight each set) WOD: 5X 9 Deadlift (225/155) 9 HSPU
Wednesday April 5, 2017
Strength: 6 x 4 tire flips 6 x 50’ farmer walks **make sure to bring kettlebells inside after each class WOD: Run 200m 15 snatches (95/65) Run 400m 10 snatches (95/65) Run 800m 5 snatches (95/65)
Tuesday April 4, 2017
Strength: 200m lunge WOD: 12 minute AMRAP 50 double unders 20 toes to bar 10 clean and jerk (135/95)