4-25

1) EMOM8 FrontSquat * 3 
2) AMRAP15
     3 MU (mod w/transition work or 6 pull-ups and 6 dips)
     6 DB Thruster 45/30#
     9 TTB
     27 DU

4/17 & 18 WOD

Wed

Emom 5 x5 FrontSquat

Emom10

Odd 30 sec DU

Even 5 strict HSPU or 5 neg

Amrap 15
500 Meter Row

20 Hollow rocks
15 Burpees to plate
5 pullups

 

 

Tue

Emom 16 even 2 hang cleans, odd 6-8 dips

EMOM7 7 boxjumps, 7burpees, 7 KB heavy

4-10 WOD

 
 
1. Front Squat
6×3 1 pause+2 reg  (3 sec)
 
2.Emom 10
Alternating On the Minute :
Odd Minutes – 30 sec Double Unders
Even Minutes – 30 sec Handstand Push-ups
3.EMOM 10
Odd – :30 sec row for calories
Even – :30 Seconds wall balls

4-9 WOD

5×5 strict press

2. “lite Grace”
For Time:
30 Clean and Jerks (115/75)

3. Alternating EMOM x 12:
Odd Min :30 seconds Burpee Box Jumps (24/20)
Even Min – :30 Seconds Max Toes to Bar

 

$$$=  See board

April 2- 7th WOD

201 classes and testing week
1. Take 15 min to work up to heavy bench
2. 3×10 strict press
3. Pullups 3×5 or  Strict/Weighted Pull Up Test:
:or Strict Weighted pull up 1RM

4. CF Baseline
500m row, 40x Squats, 30x Sit Up, 20x Push Up, 10x Pull Up

Tue.
TEST

1. OHS; Build to 1RM, from a rack in
12-15 min
2. Conditioning
“Nancy”
5 RFT
Run x400M
OHS x15 [95/65#]

Wed.

1. Take 15 min to build to heavy backsquat
2. then
21-15-9, reps for time;
Power Clean 115/75# +
Burpee over bar;

$$$GHD
3x 8-10 reps
or
A. Tuck Ups 3x 15

Thur
warm up

Take 15 min to work on gymnastic skill

examples:
 PullUps/MU progressions
 Freestyle HSH
 Max L-Sit for time; Mod Tuck Hold
Max HS Walk +Hold
Wall Facing HS Hold
Max distance HS Walk
then

AMRAP30 min; go as far as you can in the following;
a. Run 100m [or Airbike 10/8 Cal]
b. KB Swings x15 [53/35#]
c. Box Jump +Step Down x15
d. Hollow Rocks x15
e. DB Power Snatch x15 [alt arms – total reps]
f. Row 150m
rest 90 sec- start at any station

Friday:

Max rep deadlift
5 rounds- DT prep
135/85  pound Deadlift, 12 reps
Hang power clean,9 reps
Push jerk, 6 reps.
Sat.
Emom 8 x3 Push press
EMOM 18
Min 1. 40 sec of wallball
Min 2. 40 sec of boxjump
Min 3.  40 sec farmers carry w/db- for laps
$$ assistant work see board