Friday Fun Run! 4-29-16
Strength
DL
5-5-3-1-1-1…
WOD
7:00min AMRAP
3 Power Snatches (135/95)
5 T2B
7 Box Jumps (30/24)
Archive for month: April, 2016
Thankful Thursday 4-28-16
Strength
Bench press
15-12-10-8
Birthday WOD
47 Cal Row
47 S2oH (95/65)
47 sit-ups
47 KBS (62/35)
Cashout- 25 OH Tricep extension
Weightlifting Wednesday 4-27-16
Strength
Cleans
1-1-1-1-1…
WOD
3- 5min AMRAPs of….
7 FS (135/95)
8 pull-ups
9 DL (135/95)
10 DU’s
Rest 1min between sets. Start where you leave off.
Cashout– Practice bar MU’s
WL- posted on board
Technique Tuesday 4-26-16
Strength
10:00min EMOM
1 Snatch Balance + 1 OHS
*add weight every set/ or every other
WOD
30-20-10
OH Walking Plate Lunges (45/25)
Strict Ring Rows
Back extension (supermans)
Cashout– 25 Toe Touch Sit ups
Mobility Monday 4-25-16
Strength
Push Press
5-3-1-1-1-1…
Establish 1RM
WOD
5rounds of…
7 Hang Power Cleans (155/95)
2 Wall Walks
200m run
Then, 20 Burpees
Cashout- 20 DB lateral raise
Fun-ctional Flip Flop Friday 4-22-16
Strength
Back Squat
1-1-1-1-1…
Establish 1RM
WOD
9:00min AMRAP
12-9-6
Hang Power Snatch (115/75)
C2B
*once done, complete as many reps of WB’s (20/14) in remaining time.
Measure= Total reps of WB
Rest 2:00min
WOD 2
400m run for time!
Turn up Thursday 4-21-16
Strength
Bench Press
5-5-3-3-1-1
WOD
13:00min AMRAP
Row 500m then,
10 T2B
20 Russian Ab twist (25/15)
9 Front Squats (95/65)
Cashout– 3 Rope climbs for time
Weightlifting Wednesday 4-20
Strength
DL
3-3-3-3-3
WOD
4RFT
7 clean and Jerks (155/95)
8 Ring Dips
100m MB run
Cashout-partner leg throws/ group stretch
WL
Power Snatch (touch and go)
3-3-3-3
Split Jerk
1-1-1-1
Tanktop Tuesday 4-19-16
Skill
Ring MU progressions
Exercises and drills to help with your ability to do a Ring MU!
WOD
20minute AMRAP
50 DU’s
15 Pull-ups
12 WB
10 Burpees
Tanktop Tuesday 4-19-16
Skill
Ring MU progressions
Exercises and drills to help with your ability to do a Ring MU!
WOD
20minute AMRAP
50 DU’s
15 Pull-ups
12 WB
10 Burpees