WOD
3 RFT
Run 1 mile
100 Dus
Row 1,000m
Time Cap 50 mins
Tuesday,April 16,2019
WOD
1)BB complex
2 pp Press/1 pjerk//1 split
2)Lsit
4 x 30 sec hold w/1 min rest
3) 9 min amrap
12 Hspus
150/135m Row
8 Burpees
Monday, April 15, 2019
WOD
1)8 min emom
12 One arm DB Snatch Rx50/35, Rx2 40/25, Rx3 35/20
12 DB sit-ups
2)Deadlift
5 x 5 TNG
3)3 RFT
Bike 30/24 cals
8 Slamball O/S Rx1 150/100, Rx2 100/70, Rx3 70/50
Friday, April 12, 2019
WOD
1)GHD Holds
4 x 30 sec /1 min rest
Rx1 35//25, Rx2 25/15, Rx3 BW
2) Strict Pull Work
3 x max effort w/2 min rest
Rx1 Ring Muscle Ups
Rx2 Peg Board (once feet touch ground you are done)
Rx3 Strict Pull-ups
3) Bench Press
4 x 3 ascending
4) Tabata
Bench Press
2 mins Rest
KB swings 53/35
Thursday, April 11, 2019
WOD
1)6 min emom
6 squat Cleans Rx1 205/145 , Rx2165/115, Rx3,135/85
12 weighted GHDs Rx1 30/20, Rx2 20/14, Rx3 14/10
2)Front Squat
Bottom Ups - Start in bottom of squat
5 x 3 ascending
3) Sprints
3 sets
Run 400m w/1 min Rest
Run 200m w/1 min Rest
Wednesday April 10, 2019
WOD
Run 800m
Sled 80 m
25 Wallballs
25 KB swings 53/35
Row 1,000/900m
Sled 80 m
25 Wallballs
25 KB swings
Ski 1,000/900m
Sled 80m
25 Wallballs 20/14
25 KB swings 53/35
Bike 1.5/1.2 miles
Sled 80m
25 Wallballs
25 KB swings
Tuesday, April 9, 2019
WOD
1)Shoulder Press
6 x 3 ascending
2)Gymnastics Pull
Skill Work - Work on a Skill you do not have yet
5 x 1 min w/2mins Rest
3)11 min amrap
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Box Jumps 24/20
100/90 m Row