WOD

Tuesday April 5

Warm up: Coach’s choice WOD: Row: 1000 M Then….. Thruster: 7 (135#/95#) Ball Slam: 14 (30#/20#) 4 rounds for time STRENGTH: DL 5 x 3 E3M

Saturday April 2

WOD: Partner wod: Air squat: 300 Push-up: 200 Pull-up: 100 One partner runs, while other partner works. Partners share reps. Complete all air squats, then move on to push-up and then to pull-up.

Friday April 1

Warm-up: Coach’s choice WOD: Barbell complex: (155/105)- scale as needed DL CL FSQ Jerk 20 min AMRAP STRENGTH: Establish 1 rep max PSN: 15 minutes Rest 3 minutes Then… Max rep PSN in 2 minutes (135/95; 115/75; 95/65)- scale as needed

Thursday March 31

Warm up: Coach’s choice WOD: Row: 200 M C2B pull-up: 3 Burpee: 5 KBS: 7 (53/35) Goblet squat: 10 5 rounds for time STRENGTH: Establish 1 rep max PCL: 15 minutes Rest 3 minutes Then…. Max rep PCL in 2 minutes (185/120; 155/105; 135/95)- scale as needed

Wednesday March 30

Warm-up: Coach’s choice WOD: Helen: Run: 400 M KBS: 21 (53/35) Pull-up: 12 3 rounds for time STRENGTH: Establish 2 rep max FSQ: 10 minutes Rest 3 minutes Then….. Max reps FSQ in 2 minutes (185/120; 155/105; 135/95)- scale as needed.

Tuesday March 29

Warm up: Coach’s choice WOD: Manion: Run: 400 M BSQ: 29 7 rounds for time STRENGTH: Establish 2 rep max deadlift: 10 minutes Rest: 3 minutes Then…. Max reps deadlift in 2 minutes (255/165; 225/155; 205/135)- pick your weight and scale as needed.

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