Friday April 7, 2017

Text a friend! Tell them to meet you at the gym and be ready for a fun Partner workout!

“Liam” w/partner**

800 m run carrying 45/35 lb plate

100 toe to bar

50 front squats 155/105

10 rope climbs 

800 m run carrying 45/35 lb plate

**For extra challenge try this; Plate cant touch the ground from beginning to end. If it does 10 burpee penalty.

Optional Post workout cardio(beach body stuff haha)

1 min Assault bike x 10 rounds

(Alternate rounds with a partner so each person gets 5 minutes.)

Thursday April 6, 2017

Wod: 

“Grace”

30 Clean and jerks 135/95

7 min cap.

At 7:00 

3 rounds(timed but not part of your score. Your score is your Grace time)

5 front squats 135/95

10 bar facing burpees

Accessory:

3 rounds Not For Time*

20 Right arm DB snatch

20 Left arm DB snatch 

20 v-ups

*think of this as strength work and use heavier DB in later round if possible or, KB for addition challenge.

Wednesday April 5, 2017

Skill:

Alternate every 250 m until rower hits 3k meters.

WOD: 15 min amrap 

10 r-arm kb swing 53/35(eye level)

15 box jumps 24/20

10 l-arm kb swings 53/35(eye level)

20 jumping lunges

Tuesday April 4, 2017

Skill:

5 strict press+5 push pressEvery 2 minutes for 16 min
WOD
3 rounds 15 min cap*

17 Deadlift 225/155

Run 400m

Monday April 3, 2017

Workout

6-9-12-9-6

Bar Facing Burpee

Front squat 185/115

Chest to bar pull-up

*12 min cap

Accessory 

3 min walking lunges(unbroken if poss.)

Rest As needed

3 x 25 weighted sit-up (unbroken if poss.)

3 x 25 narrow grip push up (unbroken if poss.)

3 x 25 ring row (unbroken if poss.)