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WODs

April 10-15 (WODs of the Week)

Monday, April 10, 2017

WOD
5 Rounds For Time:
15 Front Squats (135/95)
15 HSPU
*15 min Time Cap*

SWOD
10x3 Bench Press (across)
Use a weight that is comfortable; maintain good form. No misses.
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Tuesday, April 11, 2017

Skill Review: T2B technique & progressions (Hanging L-raises, K2E, Knee Tucks)

WOD
For Time:
40 Toes to Bar
20 Power Snatch (155/105) Scale: medium weight ~70-75%
40 Toes to Bar
——

Wednesday, April 12, 2017

WOD
10 Rounds:
300m row
+Rest 0:45 between sets.

SWOD
6x6 Strict Press (across)
Use a weight that is comfortable; maintain good form. No misses. If you miss a rep, go DOWN in weight.
——

Thursday, April 13, 2017

Deadlifts (10×3)
Use a weight that is comfortable and can maintain good form.
Complete every 1:15

WOD
For Time:
Teams of 3— do 300 burpees.
*1 person works at time*
——

Friday, April 14, 2017

Partner WOD:
Buy in – 2500 m row
Then, alternate sets with a partner:
10-9-8-7-6-5-4-3-2-1 reps each of
Pull Ups
Hang Squat Clean (95/65)
Push Press (95/65)
Cash Out – 2500 row

Note: 10-10 for all movements… 9-9, 8-8, etc.
——

Saturday, April 15, 2017

5 Rounds:
1 Bench press
5 KBS (88/70/53/44… heavy)
2 Bench
4 KBS
3 Bench
3 KBS
4 Bench
2 KBS
5 Bench
1 KBS
*Partner up with a spotter on the bench. One partner doe one full round then P2 goes.
Each person does 5 total rounds.