4.24.18

Lifting:

Front Pause Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

Same weight from last week

WOD:

4 Sets:
AMRAP 3
500M Row
Max Thruster w/ remaining time (115/75)

Rest 2:00 between sets.

Tuesday, April 10th

Lifting:

Tempo Front Squat
5 x 5 (4x4x1)
Same weight as
last week.

WOD:

5 Rounds:
2:00 Double Unders
2:00 Handstand Walk
1:00 Rest

Competitors:

4 RFT:
50’ Barbell OH
Walking Lunge
(135/95)
25 GHDSU
50’ Barbell Front
Racked Walking
Lunge (135/95)

 

April 5th WOD

WOD A:

EMOM 24
1 – 8 Front Squat
(185/125) – From
Ground
2 – 2 x 3 (Touch
and Go) Power
Clean (185/125)
3 – 2 x 6 kHSPU
(Do 6, hop off the
wall, do 6 more)

 

WOD B:

For Time:
100 Kettlebell
Power Snatch
(53/35)

 

 

April 4th

WOD:

Teams of 2
2K Run (Alternating every 200M)
100 CTB Pull Up
80 Ring Dips
60 Box Jump Over (30/24)
40 DB Man Makers (35/25 per hand)
20 Ring MU

Lifting:

In <8:00, after
completion of the
first portion, find a
1RM High-Hang
Snatch.
-THEN-
5 x 2 at 95% of
today’s heaviest.

April 3rd

Lifting:

5 x 4
Tempo Front Squat
(44X1) – Same
Weight From Last
Week.

 

WOD:

Assault Bike
4 x 25 Calorie
Rest 3:00 between
sets.
Elite Male = <0:35
Elite Female = <0:45
Male = <0:50
Female = <0:55

*Any sets over the
prescribed time will
result in a penalty
(20 Unbroken
Wallball Shots
(30/20) for Every
Missed Set)

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