4/9

Ovhd squat
3-5 warm up sets
Then: 8-6-4-2
All sets as heavy as possible.

WOD
Cindy
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats

4-8

Skill: 20 min
2 touch and go Deadlifts+1 clean(full squat)

Work up to a heavy complex.

WOD
4 rounds
5 power cleans 165/105
6 shoulder2overhead 165/105
7 burpee broad jumps 5’/4′

4-3

Skill:
Rope climbs
-work technique/ascend the rope for 10-15 minutes
Focus on feeling the foot brake and minimizing pulls it takes to get up the rope.

WOD
For time:
Run 800 meters
20 GHD sit-ups
Run 600 meters
40 Toes to bar
Run 500 meters
60 Ab-mat Sit-ups

4-2

It’s Nancy’s birthday today! Not going to say how old she is…

Skill: ring row

WOD: “Nance”
2 rounds: (36 min cap)
100 yard backward walking lunges
36 burpee pull-up
(Must show a dead hang at bottom of the pull-up)
200 yard bear crawl
36 burpee wall balls
400 m run
36 ring rows(feet on 20″ box)
50 double unders

3/29

Skill:
15-15-15-15
One arm dumbbell press
(Good to have partners, One set goes like this; first partner does R arm, then second partner does R arm. Then switch to left arm and follow the same order. Rest for 1-2 minutes after each completed set.)

WOD
5 rounds
7 Deadlift 225/155
5 Kettlebell snatch-right arm 53/35
7 Deadlift 225/155
5 kb snatch-left arm 53/35
100 yard run