Tuesday April 16, 2019

IM60

30 minute clock(men perform in reverse order)

at 0:00

15 hspu

25 squat cleans 225/155

15 hspu

at 10:00

15 chest to bar pull-ups

50 wallballs 20/14

15 chest to bar pull-ups

at 20:00

15 dumbell thrusters 50’s/35’s

75 air squats

15 dumbbell thrusters 50’s/35’s

IM30

16 min AMRAP

400 m run or 500 m row

30 sit-ups

20 plate ground to ovhd

IMBuild

-Pause front squat plus pause Jerk to max

then 80% for 4 sets of 3

-behind the neck push press

5×5

-single leg glute bridge

5 right+5 left+5 right+5 left is one set

4 sets

IMRecovery

2 min Frog Stretch

2 min cross shin (chest down)

2 min squat stretch(assisted with rig upright to keep chest up)

2 min cross shin opposite leg on top(chest down)

2 min cactus arm scorpion right side

2 min cactus arm scorpion

2 min puppy dog

3 sets of

15 scapular push ups + 15 glute bridge ups

Monday, April 15th, 2019 at 8:59 pm / WODS