April 23, 2018

on Sunday, 22 April 2018. Posted in WOD

WOD

Monday April 23, 2018

A) Clean + 2 Hang Clean + 3 FS: 5 working sets, rest 90s

B) 50-40-30-20-10:

Cals Rowing

Double Unders

Sit Ups

20 minute time cap

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Tuesday April 24, 2018

A) Press + Push Press: 5 x 2 + 2 (3 count negative on every lift), rest 90s

B) 4 sets, start a new set every 8 minutes: 200m run, 15 pull ups, 12 russian KBS, 9 burpees, 6 HSPU 

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Wednesday April 25, 2018

A1) Deadlift: 5 x 6-8 @ 30x1, rest 30s - should be heavy, as long as you're in a good position

A2) Close Grip Bench Press: 5 x 3-5 @ 32x1, rest 90s

B) Sled Sprints

3-5 sets: 50m guys use 270 loaded, ladies use 180 loaded - rest/recover as needed 

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Thursday April 26, 2018

REST DAY/Recovery Day/Make Up Day

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Friday April 27, 2018

A1) Overhead Walking Lunge: 4 x 8/leg, rest 60s

A2) RKC Plank: 4 x 45s, rest 60s

B) “Elizabeth” 21-15-9 Cleans and Ring Dips

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Saturday April 28, 2018

 

Team WOD @ 9:30am

 

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