Wednesday 04/21
Strength- OTM x 10
2 Power Cleans
build based off feel
WOD- For Time (2:00 on 1:00 rest until completion)
30/24 Cal Row
30 Power Cleans (115/85)
30/24 Cal Row
30 Front Squats
30/24 Cal Row
30 Squat Cleans
Tuesday 04/20
Body Armor - 3 RNFT
:30 Ring Support Hold (mod to push up plank)
:30 Dead hang
:30 Superman Hold
WOD- For Time
27-21-15-9
C2B pull ups
Push Jerks (135/95)
400m Run
Monday 04/19
Strength- Every 2:00 x 5
5 Back Squats
Build to a heavy set
WOD- 5 RFT (25:00 Cap)
25 ft. DB Front Rack lunge (50/35)
25 Wallballs
25 ft. DB Front Rack lunge
10 DB Devils Press (5 ea. side)
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)
