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Monday, April 28th

Mobility Monday

15 minutes to work on glutes, hamstrings, hip flexors- coaches choice

WOD

For Time:

800 meter run

30 wall balls @ 20/14#

30 box jumps @ 24/20

30 kettlebell swings @ 55/35#

20 wall balls

20 box jumps

20 kettlebell swings

10 wall balls

10 box jumps

10 kettlebell swings

800 meter run

 

Tuesday, April 29th

Buy In

3 x 10 reverse hypers

Strength

8 minutes to establish 1 rep max Power Clean

WOD

Death by Clean and Jerks @ 115/65#

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Endurance

6am/ 6pm @ ECC

Prowler Mile

 

Wednesday,  April 30th

Strength

Bench: 

4 x 15 @ 60-70% of body weight

WOD

7 Rounds For Time:

2 Rope Climbs

4 Deadlifts @ 315/185#

6 Ring Dips