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
Wednesday 04/08
Strength - Every 90s x 8 Sets
Sets 1-4 = 2 Hang Power Cleans
Sets 5-8 = 1 Hang Power Clean
Build based off feel
WOD - For Time
Buy In - 1,000m Row
10 - - - 1 Hang Power Cleans (115/85)
1 - - - 10 Push Jerks
Tuesday 04/07
Spring Fling sign up sheet is in the lobby! If you need help finding a partner let us know!
Strength - Every 2:00 x 5 Sets
3 Front Squats
Begin ~ 65% and build based off feel
WOD - 5RFT
40 DU
5 Front Squats (155/105)
10 Pull Ups