Tuesday 4/22

Warm-up:

200 m run, 10 slow good mornings, 10 wind mills, standing hamstring, seated hamstring, banded shoulder stretches.

Strength:

Dead lifts: (25 Min time cap)

Warm up with light weight, then 10,9,8,7,6,5,4,3,2,1,1,1 to find new 1 RM

METCON:

21-15-9

Thrusters 96/65

Bar facing burpees

Cash out:

20 slow wall squats, 200 m run

 

 

Friday 4/18

Warm-up:

Standard Group Warm-up

WOD: 3- rounds¬† “Holy Greatness”

12 Disciples -reps,¬† 3 days in the tomb – rounds. He gave his all; now it’s your turn to give it your all!

12 power cleans 135/95

12 KB swings 1.5/1 pd

12 box jumps

12 T2B

12 Burpees

12 OH walking lunge 45/25

12 Push Jerk 135/95

Cash out:

Air squat until failure

 

 

 

Thursday 4/10

Warm-up:

Partnered med ball clean & throw to partner. (10 each partner)

Pass throughs, windmills, good mornings, calf & achilles stretches.

Strength:

Warm up doing 2 x 10 with the bar, then..

10,9,8,7,6, @ 75% 1 RM

5,4,3,2,1 @ 85 % 1 RM

WOD: 12 min AMRAP

12 ring dips

12 tire flips

5 clean & jerk 135/95

20/80 DUBS/singles