Tuesday April 14, 2015
Strength: Determine 1RM thruster Bent rows 3 x 4 (heavy working weight) WOD: 5 minute EMOM 5 thrusters (use 70% of your 1RM) Rest 1:00 then 12 minute EMOM (alternating) 15 kettlebell swings (53/35) 6 pull ups
Monday April 13, 2015
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 10, 2015
Strength: 200m lunge WOD: 5X 9 Deadlift 9 HSPU
Thursday April 9, 2015
Strength: 3 x 10 overhead walking lunge 3 x 5 behind the neck snatch grip push press WOD: 12 minute EMOM (alternating) 12 Wall ball (20/14) 6 box jump (30/24)
Wednesday April 8, 2015
Strength: 6 x 4 tire flips 6 x 50’ farmer walks WOD: Run 200m 15 snatches (95/65) Run 400m 10 snatches Run 800m 5 snatches