April 2017

Monday May 1st, 2017

Strength Deadlift 10-10-10-10-10 *Work up to a heavy set of 10 touch and go Deadlifts (9 RPE). Do not sacrifice form for weight. Conditioning 5 rounds for time: 5 Clean & Jerks (205#/133#) 7 Strict Handstand Push-up 9 Chest-2-Bar Pull-ups

Saturday April 29th, 2017

Team WOD In teams of three, complete the following: 300 Wall Balls (20#/14#) 200 Burpee Box Jumps (24″/20″) One person working on the reps, while one is rowing 20/15 calories. The third partner is resting.  All partners rotate when the rower is done with his or her task.  

Friday April 28th, 2017

Strength A1. 4 x 6 Front Squat @ 60%-65%-70%-72.5% 1RM Rest :60 A2. 4 x 8-10 DB Z-Press (as heavy as possible) Rest :60 Conditioning Complete for time: 30 Power Cleans (125#/83#) 30 Toes-2-Bar 30 Front Squats (125#/83#) 30 Toes-2-Bar 30 Shoulder-2-Overhead (125#/83#)