April 2/26.
Strength: BB Complex 1 Power Cl + 1 Hang Power Cl + 1 Front Sq + 1 Jerk. 6 sets - every 90 sec. Partner WOD: A) YG,IG - each person completes 4 Rnds as an EMOM. Min 1/2 - 40 DU’s + Max Cal Row Min 3/4 - 30 DU’s + Max Cal Row Min 5/6 - 20 DU’s + Max Cal Row Min 7/8 - 10 DU’s + Max Cal Row >> 2 min REST<< B) YG,IG - each person completes 4 Rnds as an EMOM. Min 1/2 - 40 DU’s + Max Cal Bike Min 3/4 - 30 DU’s + Max Cal Bike Min 5/6 - 20 DU’s + Max Cal Bike Min 7/8 - 10 DU’s + Max
April 1/26.
Strength: OHS 2 reps > 10 min EMOM WOD: 15 Min AMRAP 10 Burpees Over BB 10 Hang Power Sn (65/95) 15 HR Pushups 20 MB Sit-ups.
March 31/26.
Strength: 12 Min EMOM 1: 7-10 Strict Pull-ups 2: 50 sec Plank 3- 10 Stict Press + 10 BB Rows. WOD: 20 min EMOM Min 1: 10/12 Cal Bike Min 2: 20 WB Min 3: 20 KBS Min 4: 20 Box Jump Overs
March 30/26.
Strength: Power Sn 3 Reps > 10 min EMOM. WOD: 4 Rounds 10 Hang Power Cl (95/135) 400m Run 15 T2B.
March 27/26.
Strength: 12 min EMOM 1: 40 sec Handstand Hold 2: 10 Strict Dips 3: 35 sec Hollow Hold. WOD: 20 min EMOM Min 1: 12/15 Cal Row Min 2: 12 HSPU Min 3: 8 Hang Sq Cleans (95/135) Min 4: 20 Sit-ups.