Wednesday 04/15
Strength - Every 2:30 X 4 Sets
5-5-3-3 Deadlifts
Unbroken sets, build based off feel
WOD - 12:00 AMRAP
6 Deadlifts (185/125)
6 Burpees
30 DU
Tuesday 04/14
Strength - Every 2:00
5-5-3-3-1-1 Bench Press
Build to a heavy single
WOD - 14:00 AMRAP
2 Rope Climbs
4 Wallwalks
200m Run
Monday 04/13
Happy birthday (yesterday) to our one and only coach Pat!!
Strength - Every 90s x 8 Sets
Sets 1-4 = 2 Power Cleans
Sets 5-8 = 1 Power Clean
Build to a heavy single
WOD - 5RFT
5 Hang Power Cleans (155/105)
15/12 Cal Row
25 Air Squats
Friday 04/10
Strength Day
Part 1 - Every 2:00
7 x 5 Back Squats
@ 65-70% of 1RM
Part 2 - OTM x 10 Sets
1 Snatch
Build to a heavy single
Thursday 04/09
WOD - 14 Min AMRAP
8 T2B
10 Push Ups
12 Shuttle Runs (20ft)
Post WOD body armor - OTM x 4 Rounds
20 Banded bicep curls
50 ft Handstand walk (:30 hold or practice)
10 Bird Dogs ea Side