Wednesday 04/14
WOD- 5:00 AMRAP
Buy in 500/400m Row
30 DU
5 Power Snatch (135/95)
5:00 Rest
5:00 AMRAP
Buy in 500/400m Row
30 DU
10 Power Snatch (95/65)
5:00 Rest
5:00 AMRAP
Buy in 500/400m Row
30 DU
15 Power Snatch (75/55)
Tuesday 04/13
Strength - Every 3:00 Back Squats
6-4-2-2-2-4-6
Increase to a heavy set of 2 then weight goes back down
WOD- 12 min AMRAP
8 Lateral Burpees over DB
10 DB Box Step Overs (24/20)
12 DB Clean & Jerks (50/35) (6ea. arm)
Monday 04/12
Wishing Coach Pat a very happy birthday!!!!!!
Body Armor -4RNFT
10 bird dogs each side
10 single leg glute bridges each side
8 strict press (70-80%)
WOD- 5 RFT
10 C2B Pull Ups
20/15 Cal Row
9 Thrusters (95/65)
Friday 04/09
First Olympic lifting specialty class with coach Pat starts tonight at 6:30pm!
Wishing much luck to coach Dom and Jack Marchese as they continue to take on the CrossFit Games Quarter Finals this weekend!
WOD- 2 RFT
10 Muscle Ups
20 Lateral Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)
Thursday 04/08
Strength- Every 2:30 x 3 Sets
6 Strict Press + 6 Push Press
Build based off feel
WOD- 15 min AMRAP
8 Hang Power Cleans (115/80)
30 DU
8 HSPU
