Monthly Archives: April 2018

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Strength / Skill
A. BACK SQUAT 4X8 AHAP
est 70% of 1 rm but, ideally AHAP
B. STRICT PRESS 4X8 AHAP"
est 70% of 1rm. ideally AHAP

WOD
30-20-10 LUNGE 95/65 BURPEE
options: OH barbell, Front Rack, Back Rack

Cash Out
ROW 500 METERS FOR TIME
record time

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Strength / Skill
A. BENCH 4X8 AHAP
establish maximum weight for 8 reps unassisted (w spotter)
B. DUMBELL ROW 4X8 AHAP
4 rds of 8 reps each (L+R=1)
establish maximum weight for 8 reps unassisted

WOD
10 DIPS, 10 POWER CLEAN & JERK 135/95, 10 PULL UPS
modifications:
Dips - rings, in between boxes, side box straight knees/bent knees
Power clean & Jerk - 155/115, 135/95, 115/75, 95/65, 85/55, 75/45
Pull- ups - band or rings ( no jumping today)

Cash Out
PUSH UPS
100 push ups for time - record and note any modifications

Warmup

3 min bike, row, jog or jump

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups"

Skill Work
"EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"

WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

Coaches Choice

Warmup

3-5 min warm up
Bike, Row or Jog

10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around

Skill Work
C&J
15 minutes
build to moderate 1rep then perfrom 5x1

Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups