Friday

April 28, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

50m SA KB walk L/R

5 SA KB strict press L/R

5 SA KB thruster L/R

5 SA KB snatches L/R

20 Mountain climbers

x 2 sets

then:

A Front Squat; work up to a tough triple in 8 minutes
B1 Pendlay Row @ 5XX3 x 4 reps x 3 sets, rest 20 sec.
B2. Single arm OH carry x 25m per side x 3 sets, rest 40 sec.
+
For time:

RX
1500m row or 60 cals on the AB
30 thrusters, 95/65
1000k row or 40 cals on the AB
20 thrusters
500m row or 20 cals on the AB
10 thrusters

 

Scaled

 1000m row or 40 cals on the AB
21 thrusters, 45/35
500k row or 20 cals on the AB
15 thrusters
250m row or 15 cals on the AB
9 thrusters

 

SWEAT

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

50m SA KB walk L/R

5 SA KB strict press L/R

5 SA KB thruster L/R

5 SA KB snatches L/R

20 Mountain climbers

x 2 sets

 

then:

 

For time:
1500m row
30 thrusters, 15lbs/25lbs
1000k row
20 thrusters
500m row
10 thrusters

+

30 wall ball situps

15 wall ball side throws L/R

15 wall ball extended, single leg hip bridges L/R

x 2

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Thursday

April 27, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 DB squat press out

5 lateral box step ups

10 plank alt shouldter taps (slow)

 

A1. DB or KB bulgarian split squats x 5/side x 3
A2. DB reverse lunge x 5/side x 3
A3. TGU x 5/side x 3
+
minute 0 – 12:00
1 mile run TT
minute 12:00 -20:00
10 pull ups
10 ball slams, 30/20#
10 box jumps, 24/20″

 

SWEAT

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 DB squat press out

5 lateral box step ups

10 plank alt shouldter taps (slow)

 

then:

 

6 rounds for time of:

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run

 

rest 3 mins

 

10 rounds of:

20 AB sprint

40 AB ride

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Wednesday

April 26, 2017

WOD
5 min DU

+

Crossover Symmetry

+

Coach leads group through:

25m OH carry R/L

10 Seated DB strict press

5 downward dog HSPU (hands and head in tripod position)

10 Air squats

x 2 rounds

 

A. Dead lift; 50×2, 60×2, 70×1, 80×1, 90×1, then test from here with perfect back positioning
+
Teams of 2
6 rounds
800m run or row
30 HPC, 115/80

~The run/row can be broken up any way you want (8×100’s alternating, 4×200’s alternating, 2×400’s alternating)
~break up hang power clean evenly.

 

SWEAT

 

5 min DU

 

+

 

Crossover Symmetry

 

+

 

Coach leads group through:

 

25m OH carry R/L

 

10 Seated DB strict press

 

5 downward dog HSPU (hands and head in tripod position)

 

10 Air squats

 

x 2 rounds

 

 

20 min amrap:

30 boxjumps, 20

20 push presses, 25lbs

30 pull-ups

 

Ab work to finish

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