Friday 04/16
Reminder class #2 of our Olympic lifting course tonight!!
Strength- Every 90s x 6 Sets
3 Overhead Squats
build weight based off feel
20:00 AMRAP
15 OHS (95/65)
15 T2B
15 Alt Pistols
500m Row
Thursday 04/15
Strength- Every 2:00 x 5 Sets
2 Cleans + 2 Jerks
Inc. based off feel
WOD- 10 RFT
3 Clean & Jerks (135/95)
6 Push Ups
9 KB Swings (53/36)
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)
