4-8

Skill: 20 min
2 touch and go Deadlifts+1 clean(full squat)

Work up to a heavy complex.

WOD
4 rounds
5 power cleans 165/105
6 shoulder2overhead 165/105
7 burpee broad jumps 5’/4′

4-3

Skill:
Rope climbs
-work technique/ascend the rope for 10-15 minutes
Focus on feeling the foot brake and minimizing pulls it takes to get up the rope.

WOD
For time:
Run 800 meters
20 GHD sit-ups
Run 600 meters
40 Toes to bar
Run 500 meters
60 Ab-mat Sit-ups

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4-2

It’s Nancy’s birthday today! Not going to say how old she is…

Skill: ring row

WOD: “Nance”
2 rounds: (36 min cap)
100 yard backward walking lunges
36 burpee pull-up
(Must show a dead hang at bottom of the pull-up)
200 yard bear crawl
36 burpee wall balls
400 m run
36 ring rows(feet on 20″ box)
50 double unders

3/29

Skill:
15-15-15-15
One arm dumbbell press
(Good to have partners, One set goes like this; first partner does R arm, then second partner does R arm. Then switch to left arm and follow the same order. Rest for 1-2 minutes after each completed set.)

WOD
5 rounds
7 Deadlift 225/155
5 Kettlebell snatch-right arm 53/35
7 Deadlift 225/155
5 kb snatch-left arm 53/35
100 yard run

3/27

Lighter day…

Skill:
10×10 Ghd sit-up

WOD
4 rounds
2 min each round
50 air squats
Max Ring push-ups with remaining time
Rest 1 minute

Then:
2-3 people per team rotating every 50 yards, backwards sled drag. Each person accumulates 500 yards. For example 5×100 yards or 10×50 yards… Athletes choice on weight.

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