HAPPY BIRTHDAY COACH MATT!!!!
Strength:
1 Hang Power Snatch + 1 Power Snatch + 1 Snatch balance X 8
Overhead Squat
5 @ 50 (2-3 sec pause at bottom)
5 @ 70
5 @ 75
Front Squat
5 @ 50 (2-3 sec pause at bottom)
5 @ 65
5 @ 70
5+ @ 75
30-20-10
Pistols
T2B
Deadlifts 12 min to warm into your weight 50 GHD Situps/ Weighted Sit Ups 50/35 10 Deadlifts 315/215 7 Rope Climbs 10 Deadlifts 30 Bar-facing Burpees 10 Deadlifts 150 Double Unders 2:1 10 Deadlifts
Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders
15 Min to Complete: 3×10 KB North to South Plank each Side 3×10 Single arm Straight leg Sit Up 3×20 Wall Ball/ Slam Ball Partner Sit Up Throw 4 rds 400m Run 4-3-2-1 Rope Climbs 3:1 40 KBS 53/35
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185
Strength: Power Snatch + Hang Sq. Snatch 2 PS+1 HSS x 6 15 Min to build to a heavy complex 5RFT- 500m Row 400m Run 30 D/U *25 min Cap* “
WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th â– Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat…