Wednesday 04/09
Strength - Every 90s x 8 Sets
3-3-3-3-2-2-2-2 Hang Power Cleans
Unbroken sets, build based off feel
WOD - Every 90s x 10 Rounds
Even Rounds: 60 DU
Odd Rounds: 25 Sit ups
Max Wallwalks in remaining time
Tuesday 04/08
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - 3RFT
20 Burpees
20 Pull Ups
20 Box Jumps (24/20)
Monday 04/07
Strength - OTM x 12 mins
1 Squat Clean Thruster
Build based off feel
Begin ~ 55-60% of 1RM C&J
WOD - For Time
750m Row
30 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
10 Thrusters
Friday 04/04
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM or 5-10lbs heavier than last week
Part 2 - 3 Sets
1 Power Clean every :30 x 6
Rest 1:00
Set 1 = 70% , Set 2 = 75% , Set 3 = 80%
Thursday 04/03
WOD - For Time
Partition as needed
12 rope climbs
60 KB swings
80 sit ups
100 cal row
Post WOD - 5 Rounds
KB Holds
:20 Farmers Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest