Monday
Buy in – 5 min skipping practice
then 2 rounds – 10 Russian KBS / 5 DB Snatch + 50ft OH carry each arm / 5 Goblet Squats @44×1 / 25ft side to side lunge
A) TNG Power Clean EMOM x 4 Min x 5 Reps @ 65-75%
B) TNG Power Snatch EMOM x 5 Min x 3 Reps @ 65-70%
Metcon – Main site WOD
3 RFT
12 Left Hand TGU
12 Right Hand TGU
3 Legless Rope Climbs
50/35# DB
Tuesday
Buy in – 2 rounds – 10 Cal Bike / 10 Hip Flows / 5 “Squat Prep” / 45 sec Plank (low)
A) Back Squat – 4×2 @ 75-85%
Metcon – 7 min AMRAPs w/ 3 min Rest
#1 15 Supinated Deadlift
9 Strict Press
6 OHS
115/85
#2 18 T2B
6 Squat Cleans (155/105)
#3 15 GHD Sit ups
100ft HSW
Scales – Sit ups 20 / Bear Walk
Wednesday
Buy in – EA Warm up
1 km Run
A1) BB Curl x10
A2) Standing BB Tri-Extention x 10
Rest 2 Min Between Sets x 3 Sets
1 km Run
B1) DB Bench Press x 10
B2) Strict Pull ups x6 @40×0
1 km Run
Buy out – 2 Min each – Seated straddle / Butterfly / Childs Pose
Thursday
Buy in – 2 Rounds – 15 Ring rows / 10 KB High Pulls per arm / 10 High Lateral Box Step Ups per leg / 20 Jumping Jacks
A) Push Press Build to a Moderate Double in 5-7 sets
B) BB Good Mornings 3×10 light-mod
Metcon – Thruster Drop Set
20 Thrusters 135/95
30 Thrusters 95/65
40 Thrusters 65/45
Friday
Team WOD!!
Saturday
Closed
April 17, 2019
