Monday April 9, 2018
Strength: Deadlift 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% WOD: Annie 50-40-30-20-10 Double Under Sit Up
Friday April 6, 2018
Strength: 200m lunge WOD: With a partner (alternate full rounds): 16:00 AMRAP 1,1,1,1 then 2,2,2,2 then 3,3,3,3 etc. Pull up Push up Sit up Squat (add 1 rep each time you swap partners)
Thursday April 5, 2018
Strength: 10-10-10 overhead walking lunge 5-5-5 behind the neck snatch grip press WOD: 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) Bar facing burpee
Wednesday April 4, 2018
Strength: 4 x 4 tire flips 4 x 50’ farmer walks WOD: 50 double unders 15 snatches (95/65) 100 double unders 10 snatches (95/65) 150 double unders 5 snatches (95/65)
Tuesday April 3, 2018
Strength: 4-3-3-2-2-4 back squat 4-3-3-2-2-4 bent rows WOD: 12 minute AMRAP 10 box jump (24/20) 20 toes to bar 10 clean and jerk (135/95)