Friday 4/29/16

6:00am, 7:00am, 5:30pm

strength:

deloading overhead squats

WOD 1:

“Grace” repeat

30 clean and jerks (135/95)

rest, then-

WOD 2:

10-9-8-7-6-5-4-3-2-1

sumo deadlift with same weight as C&J

burpees

Wednesday 4/27/16

5:00am, 6:00am, 6:00pm

strength:

deloading push press at 70,60 and 50% of one rep max.

WOD:

benchmark workout for Running/Core challenge:

1 mile run in either 200m route or 400m route, stopping every minute on the minute to complete 15 air squats.

CORE ASSIGNMENT DAY 3:

70 Russian twists with dumbbell, plate or ball

Tuesday 4/26/16

6:00am, 5:00pm private, 6:00pm

buy in: 8:00 muscle up/ progression practice

WOD:

1 wall walk

3 power cleans

5 back squats

7 chin ups

9 5m shuffles

18:00 AMRAP

Cash out: 1 mile run

RUNNING/CORE CHALLENGE DAY 2:

– 1 mile cash out counts towards 5 mile weekly total

– core assignment: 20 supermans/20 hollow rocks, 3 rounds

 

Monday 4/25/16

6:00am, 6:00pm

DELOAD WEEK!

Strength:

power snatch

3@70% of 1 rep max for 4:00

5@50% of 1 rep max for 3:00

WOD:

to be posted on the board

RUNNING/CORE CHALLENGE begins today! If you are participating, please put your name on the white board behind the rig. This week your running challenge is to complete a total of 5 miles, not including any running in the wods. This can be done walking (fast pace), running, or a combination of the 2.

DAILY CORE ASSIGNMENT:

60 weighted side bends (any weight; 1 is 1)

 

 

Friday 4/22/16

6:00am, 7:00am, 5:30pm

strength:

overhead squat 1-1-1-1

WOD:

10 jump squats

15 sumo deadlift high pulls

10 plyo push-ups

15 front squats

10 sit ups

15 bent over rows

10 backward jumps

14:00 AMRAP