April 20/26.
Strength: Front Sq 2 reps > 10 min EMOM. WOD: 800m Run Then: 4-5-6-7-8-9-10 DL (135/185) Bar Over Burpees *** 25 Bar hop overs after each round ***
April 17/26.
Strength: Back Sq 3 Reps with a 3 sec pause @ bottom 6 sets > every 90 sec. WOD: 18 min AMRAP 30 KBS (35/50) 15 Burpees 30 Sit-ups 15 Goblet Sq.
April 16/26.
Strength: Push Press 3 Reps > 10 min EMOM. WOD: BB@55/75 6 min AMRAP 10 Thrusters 200m Row *** 1 min Rest *** 6 min AMRAP 10 S2OH 200m Run *** 1 min Rest *** 6 min AMRAP 10 Front Sq 8/10 Cal Bike.
April 15/26.
Strength: Pull-ups/Dips 10 min EMOM: Odd- 4 Strict Pull-ups + 6 C2B Even- 4 Strict Dips + 6 Kipping Dips. WOD: 4 Rounds 4 Wall Walks 20 Box Jump Overs 6 C&J (105/155).
April 14/26.
Strength: CORE 12 min EMOM- 1- 50 sec FK 2- 50 sec ATW 3- 50 sec Slow Mtn Climbers 4- 50 sec KB drag throughs. WOD: 20 min EMOM 1: 12/15 Cal Row 2: 15 T2B 3: 12 Snatches (65/95) 4: 60 DU’s 5: Rest