April 13, 2017

Warm up:
2min Row
8 Goblet Squats
8 Power Snatch
8 Push Press DB’s
x2

Skill / Strength:
20 min Work
1 Clean Pull + 1 Clean + 1 Jerk

5min AMRAP
4 Power Snatch 115/75
8 T2B
Run 100m

REST 10

5min AMRAP
6 Power Snatch 95/65
12 Sit ups
Run 100m

April 12, 2017

Warm up:
10 Good Mornings
8 Press light DB’s
:40sec plank
x2

Strength:
Press
5@65%, 4@ 70%, 3@75%, 5@ 70%, 4@ 75%, As many as possible @80%
Rest 90sec- 120sec between sets

Endurance:
45sec Row for distance @90% maintain
Rest 3:30min
X4

April 11, 2017

Warm Up:
2 min Jump rope
10 Air Squats
8 Strict T2B
10 Push ups
x2

Strength:
3 Burpees AFAP Sled Push Down/ Back SPRINT
Rest 1 min
7 Weighted Dips @20X0
Rest 1 min
x4

WOD:
1 min Power Clean 135/95
Rest 1 min
1 min Box Jumps
Rest 1 min
1 min Sit ups
Rest 1 min
1 min DU’s
Rest 1 min
X2

April 10, 2017

Warm up:
400m
16 Walking Lunges
8 Dips
8 Push Press DB’s
x2

Strength:
8/8 Single Leg Squat @3010 M:30-40lbs/ W:20-30lbs
Rest 1 min
5 Bench @2010 65%
Rest 1 min
X4

WOD:
12 Push Press 95/65
8 Pull ups
400m
Rest 2min
x3

April 7, 2017

Warm up:
8 Good mornings
8 Thrusters w/ light Das
8 Roll outs
X2

Strength:
5 DeadLift @65% increase with good form and no pain in back
Rest 90sec bets

WOD:
5 Man Makers 30#/20#
2 Rope Climbs
10 Box Jumps 24”/20”
x4

April 6, 2017

Warm up:
Ladder drill x1
16 Lunges in place
8 GHD Sit ups
8 Ball over shoulder
X2

8/8 step ups moderate weight
Rest 1 min 15sec
6 Weighted Dips @3010
Rest 1 min 15sec
X4

2 min AMRAP
“Cindy”
2 min Rest
X5
Score each rd