Wednesday April 9 "Front Squat 5+"

Warm Up

Coaches Choice

Skill

Front Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

10 Knees 2 Elbows

Metcon

AMRAP 8

30 Double Unders

20 Thrusters (65/45)

10 Push-ups

5 KB Snatch (55/35)

*Score is total reps

Tuesday April 8

Warm Up

Running Mobility

Group Dynamic

Skill

Tabata Hollow Rocks

Metcon

In teams of 4

4 rnds:

500 m Row

25 Wallballs

400 m Run

25 Burpees

*each person is at a different station; only rotate once everyone has completed necessary reps

Monday April 7 "Bench Press 5+"

Warm Up

Coaches Choice

Wendler explanation

Skill

Bench Press (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

5-10 Weighted Push-ups (build in weight each set)

Metcon

"OPEN WOD 12.2"

AMRAP 10

30 Snatch (75/45)

30 Snatch (135/75)

30 Snatch (165/100)

30 Snatch (210/120)

Saturday April 5 "Clean 5+"

Warm Up

Coaches Choice

Wendler explanation

Skill

Squat Clean (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

5 Tall Box Jumps (build in height)

Metcon

"JACKIE"

1000 m Row

50 Thrusters (45/35)

30 Pull-ups

Friday April 3

Results from Press 5+ & Diane

Warm Up

Hip/Shoulder Mobility

Group Dynamic

Skill

4 sets of 50 - Double Unders or Mountain Double Under attempts

4 sets of 10 - Push-ups (add weight if necessary) 

Metcon

"NANCY"

5 rnds:

400 m Run

15 OHS (95/65)

*WOD may change depending on the weather conditions

Thursday April 3 "Press 5+"

Results from Partner Kelly

Warm Up

Coaches Choice

Wendler explanation

Skill

Shoulder Press (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

5-7 Strict/Weighted Pull-ups 

(negatives if you are working toward your first pull-up)

Metcon

"DIANE"

21-15-9

Deadlifts (225/155)

HSPU

Wednesday April 2 "Partner Kelly"

Back Squat 5+ results

Warm Up

Mobility/Dynamic

Skill

Movement Demo and practice

As Many Reps as Possible (not scored...focus on form perfection)

1 min Hollow Rocks

1 min Rope Climbs

1 min V-Ups

1 min Ring Dips

Metcon

"PARTNER KELLY"

AMRAP 30

400 m Run

30 Box Jumps

30 Wallballs

*Partners alternate movements; reps may not be broken up

For Example:

Partner 1 - 400 m Run

Partner 2 - 30 Box Jumps (once they get back in the door)

Partner 1 - 30 Wallballs

Partner 2 - 400 m Run

and so on