Wednesday, 4-27-16
Strength:
E2MOM X 10
1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
Partner WOD
4RFT
10 Thrusters 95/65
Shuttle Sprints 5m, 10m, 15m, 10m, 5m
20 Hollow Rocks
1 person goes at a time. Each partner completes 4 rounds.
Strength:
E2MOM X 10
1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
Partner WOD
4RFT
10 Thrusters 95/65
Shuttle Sprints 5m, 10m, 15m, 10m, 5m
20 Hollow Rocks
1 person goes at a time. Each partner completes 4 rounds.
No 5AM Class today! Strength: weighted push ups 5-5-4-4-3-3-2-1 Tabata Box Jumps 24/20 S2O 135/95 T2B Wall Balls 20/14 with 1 min rest between exercises
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – weighted pull ups WOD 4 RFT 8 front squats…
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
“DAN THE DESTROYER”
Don’t forget to pre order your Kryptonite gear!! Strength: Back squat 1×8 @65% 1×8 @70% 1×8 @75% Wod Cindy 20mim amrap 5 pull up 10 push up 15 air squat
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*