Friday April 21, 2017

Skill: 12 min EMOM

Even Min: 15/12 cal row

Odd Min: power clean and jerk x :20 135/95

WOD: 

21-15-9

Thruster 115/75

Run 200m

Thursday April 20, 2017

Skill:

Atlas Stone/D Ball to shoulder or Farmer Carry work.

Team WOD:

20 min AMRAP

Start one person at each station and rotate on the Atlas stone.

10 Atlas Stone to Shoulder (team choice on weight)*

Max Toe to bar

Max KB Swings 53/35

Score is total TTB plus total KB swings. May sub Axle Bar Overhand Deadlift 225/155 for Atlas Stone.

Wednesday April 18, 2017

Skill:

3 sets 

Max Narrow grip bench press 

Basic: 115/65   Advanced: 135/85 Competitive: 185/105

25 ring rows (use the most challenging angle possible)

Rest as needed between sets.

WOD:

21-15-9

Sumo deadlift high pull 135/95

Burpee pullup

Tuesday April 18, 2017

Skill: underhand Barbell row

10 reps every :90 for 6 sets

Try starting at a good weight and adding a little bit every round.

WOD

4 min 

Run 400 m or .7 assault bike

With remainder of 4 min max deadlifts.

275/185 (or heavy enough for you)

5 min

Run 400 m or .7 assault bike

With remainder of 5 min max hollow rocks

4 min

Run 400 m or .7 assault bike

With remainder of 4 min max bar facing burpees.

Monday April 7, 2017

Partner WOD or 1:1 work rest

10 alt rounds

9-6-3

Ovhd squat 135/95

Cal row

Accessory skill:

5×10 weighted glute bridge

Between each set 20 step back lunges(hold weight if possible)