April 18 - April 23

Monday, April 18

A. Split Jerk Skill Work 

B. Z- Press
1 x 20 at 30% of PP

C1. Floor Press
10-10-8-8-8
*as hard as possible

C2. Pistols
5 x 8

D. 4 Rounds (rest 2x work between rounds) 
12 Deadlifts (185/105, 155/85) 
250m Row

 

Tuesday, April 19

A. Toes to bar Skill Work

B. Good Mornings
2 x 15
*no more than 20% of BS Max

C. EMOTM x 10
Front Squat x 3
70% x 4 Sets
75% x 4 Sets
80% x 2 Sets

D. Ring Rows w/ Pause at Top
4 x 8-10 Reps

E. 20-15-10
Pull-ups
Dumbbell Power Cleans (40/25, 30/15)
100m Sprint between Rounds

 

Wednesday, April 20

A. Overhead Squat/Snatch Balance Skill Work

B. Handstand Hold
3 x :20

C1. Hang Snatch
6 x 2 at 70-80%

C2. Double Under and Triple Unders

D. Partner WOD (switch every 25 Reps)
100 Lunges
100 Push-ups
100 Med-ball Sit-ups (20/14, 14/10)
100 KB Swings (53/35, 44/26) 

 

Thursday, April 21

A. Muscle-up Skill Work 

B. Reverse Flys
2 x 15

C1. Push Press (% off 3RM)
8 at 65%
6 at 70%
5 at 75%
4 at 80%
3 x 2 at 85%

C2. Broad Jumps
7 x 3-5

D. 4 Rounds
*Not for time
100m Farmer Carry (70/53, 44/26)
10 HSPU

 

Friday, April 22

Happy birthday Jennifer C.!

A. Flexed Arm Hang
2 x :30

B1. Front Squat
4 x 8 at 70%

B2. Kipping Pull-ups
3 x 70%

C. 10 Rounds: 
30 Heavy Prowler Push

 

Saturday, April 23

Happy birthday Amanda L. and Kevin C. (Sunday)! 

A. Overhead Squat/ Snatch Balance Skill Work

B. Good Mornings
2 x 15

C1. Power Clean + Clean
3 x 2+1
2 x 2+1 (add weight) 

C2. Tall Box Jumps
3 x 10

D. Partner WOD
50-40-30-20-10
Wall-balls (20/14)
Calorie Row