Tuesday, April 21st, 2015
Warm-Up with Coach: Crossover Symmetry WODPower Snatch 3-3-3-3-3Snatch Balance 2-2-2-2-2Squat Snatch 1-1-1-1-1 Cool Down:50 Hip Extensions50 Sit-ups
Monday, April 20th, 2015
Core: 2 Rounds :30 sec work :30 sec restalternating Plank / Left Side / Right Side / Hollow Hold WODComplete AMRAP for 20 Minutes of:Row 20 Calories10 Burpees, jumping over the barbell5 Thrusters (185/125) for scaling go heavy or 75% of max clean & jerk weight Cool Down: Stretch
Saturday, April 18th, 2015
WOD: For time:30 strict muscle-ups (level 4)30 muscle ups (level 3)60 ring pull ups,60ring dips(level 2)30 strict pullups, 30 dips(level 1) cool down: smile!!!!
Friday, April 17th
speed: OTM for 10 min, suicide run (25ft and back,50ft and back) WOD: Complete as many rounds as possible in 10 minutes of:275-lb. deadlifts, 10 reps20 weighted sit up (30/20) cool down: band mobility(hammies,hips)