Monday – 4/19/21

A. 15-20 min overhead squat work

B. 15 EMOM of
5 power snatches (45/35)

Saturday – 4/17/21

Partner Relay WOD, for time, of:
100m Sled Pull (50/90)
60 Wall Balls
100m Sled Pull (50/90)
60 Abmat Sit-ups
100m Sled Pull (50/90)
60 KB Swings (53/35)
100m Sled Pull (50/90)
60 Pull-ups
100m Sled Pull (50/90)
60 Hip Extensions
100m Sled Pull (50/90)
60 Burpees
(You have to complete as a chipper from top to bottom (or bottom to top) and one person working at a time)

Friday – 4/16/21

Happy Birthday, Allison!!

A: 3×4 Deadlifts (warm-up weights)
3.3.3.2.2 Deadlifts (adding each round to a 2 rep max for the day)

B: 8 min AMRAP of:
100m Bag Carry
3x Complex of:
3 Sandbag Deadlifts
3 Sandbag Power Cleans
3 Sandbag Shoulder to Overhead
3 Sandbag Back Squat

Thursday – 4/15/21

A: 10 min EMOM of:
2 Cleans (use around 75% of 1 Rep Max)

B: 3 Rounds for Time of:
5 Front Squats (105/135)
10 Push-ups
10 Box Jumps

C: Coach Choice Stretching

Wednesday- 4/14/21

A: Wall-walk practice

B: 8 Rounds for Time of:
10 Dumbbell Ground to Overhead (25/35 – 5/5)
10 DB Overhead Squats (25/35 – 5/5)
10 Double DB Lunges (35/35)
10 DB Russian Twists
100m Double DB Farmer Carry (25/35)