Tuesday 04.26.16

Warm – up:

2 Rounds

10 PU

20 Air Squats

30 DU

WOD:

Run 1 mile

21 SDLHP

21 Front Squats

Run 800 m

15 SDLHP

15 Front Squats

Run 400 m

9 SDLHP

9 Front Squats

Rx = (115/75)

Monday 04.25.16

Partner Monday !!!

Warm – up: 

Take 5 – 10 min warming up w/ the dead lift bar Happy-monday-lets-do-this

and w/ the T2B movement. Your grip will be tested.

WOD:

P1: 30 Cal Row

P2: DL Hold @ 205/135 # switch

P1: 30 Push Press @ 115/75 #

P2: Hand stand Hold Switch

P1: 30 T2B

P2: Pull – up Bar Hang Switch

Wednesday 04.20.16

 “DIRTY 30 ”

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 SDLHP (95/65)

30 Front Squats (115/95)

30 Toes to Bar

30 Push Press

30 Deadlifts (115/80)

30 Wallball (20/14)

30 Burpees

30 Double-Under

Thursday 04.14.16

A) Strength:

Dead Lift

8 – 8 – 6 – 6 – 4 – 4 – 2 – 2

B) WOD:

  • 1 Round

100 DU/300 singles

50 Squats

25 Push Press (95/65)

  • 2 Rounds

60 DU/180 Singles

30 Squats

15 Push Press (95/65)

  • 3 Rounds

40 DU/120 singles

20 Squats

10 Push Press (95/65)

 

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