Warm up: posted on box whiteboard
Skill Work: Clean and Jerk
Metcon:
16:00min AMRAP
12 Weighted Sit-ups - 9 Thrusters - 6 BBJO - 3 Wall Walks
Note: All work can be modified and is listed on Box Whiteboard
Thursday April21st WOD
Metcon: "Fight Gone Bad"
5 Rounds:
- Wall Balls
- Sumo Deadlift High Pulls (75#, 55#)
- Box Jumps
- Push Press (75#, 55#)
- Row for calories
NOTE: 1 minute at each station. Rest 1 minute after each round. Calculate total reps.
Wednesday April 20th WOD
Skill:
Back squats off the rack
5@40%, 5@50%, 5@60%
3@65%, 3@65% 1@75%, 1@75%
Wod:
3RFT (Rounds for time)
400m run
21 KB
15 K2E
9 Ring Dips
Tuesday April 19th WOD
Benchmark WODS
Annie
10 min time cap
10 min time cap
Weighted Sit ups - 45/25/15
Double Under
50,40,30,20,10
50,40,30,20,10
Cindy lite
AMRAP 10 min time cap
3 Pull Ups
6 Push up
9 air squat
Diane
AMRAP 10 min time cap
21, 15, 9
Deadlifts 225/155, 185/
HSPU