4/12

This skill might seem easy but if you hold those until your fingers give out, your fitness will improve in a single day by leaps and bounds… Kinda makes it sound like you’re going to turn into Superman!

Skill
Kb Farmers walk 70/50 (each hand)
Max distance 2 attempts

WOD
2 minutes max rope climbs then
10 wall walks
30 wallballs
50 du
30 Deadlift 225/155
10 hang (power or full) snatch 135/95

4/11

Don’t miss this guys!

Thursday
Skill 3x through
10 hang muscle snatch 115-95/75-65
7 right arm kb snatch 53/35
7 left arm kb snatch
5 r arm DB snatch (athletes choice)
5 l arm DB snatch

WOD
Partner
3 rounds
200 m run with 53/35 kb
40 kb swings 53/35
20 hspu
Both partners must run, then both partners can work at the same time to complete the swings and hspu. One team can only have one kb.

4/9

Ovhd squat
3-5 warm up sets
Then: 8-6-4-2
All sets as heavy as possible.

WOD
Cindy
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats

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