Month: April 2018

Tuesday, May 1st 2018

Strength/Skill: Back squat 1 rep max GP WOD 4 RFT 14 box step up 24/20 21 Russian KB swings 53/36 OPEN WOD 4 RFT 14 pistol (alternating) 21 Russian KB swings 72/53 Supplemental AMREP 2 min max air squat *if less than 100, do another set

Monday, April 30th 2018

Strength/Skill: Pull-up Workshop GP WOD AMRAP 18 5 Pull-up 10 Burpee 15 Wall ball 20/14 10/9′ OPEN WOD AMRAP 18 8 C2B Pull-up 16 Burpee 24 Wall ball 20/14 10/9′ Supplemental 3x max unbroken push-up rest :45

Saturday, April 28th 2018

GP WOD 5 RFT 30 kettlebell swings 53/36 30 burpees 30 abmat sit-ups *partners alternating movements OPEN WOD “Hansen” 5 RFT 30 kettlebell swings 72/53 30 burpees 30 GHD sit-ups

Friday, April 27th 2018

Strength/Skill: Sumo Deadlift 2-2-2-2-2-2 GP WOD AMRAP 5 3 Deadlift 225/155 7 Push press 85/55 OPEN WOD AMRAP 5 3 Deadlift 275/185 7 Push press 115/75 Supplemental 3x 1 min Deadbug (or max hold) rest :30

Thursday, April 26th 2018

Strength/Skill: Bench Press 3-3-3-3-3-3-3 *ascending GP WOD 3x 1 min max jumping alternating lunge rest :30 1 min max push-up rest :30 1 min max ring row rest :30 1 min max T2B kip rest :30 OPEN WOD 3x 1 min max double unders rest :30 1 min max push-up rest :30 1 min max …
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