April 29 - May 3

Monday

Front Squat 5-5-5-5-5

accessory: RDL 3x10

WOD: 3 Rounds; 40sec on/20 off

Thruster @ 135/95 Slam Ball @50/30

2 min rest

3 rounds; 40 on/20 off Thruster @ 115/85

slam ball

2 min rest

3 rounds; 40 on/20 off Thruster @ 95/65 slam ball

Tuesday

alternating Tabata (12 min) A: Lateral box jumps B: plyo lunge C: T2B

WOD: 5 RFT

40 DU 10 Pullups 40 DU 10 Box jump @ 24/20

Wednesday

Push Jerk Complex 6 rounds, on the 2 min 2 Push Jerk +1 Split Jerk

WOD: 6 RFT

12 DB Snatch @ 50/35 30 sec plank 12 Single arm DB Push Press 30 sec plank

Thursday

bulgarian split squats 5x10 (each leg)

WOD: Partner 25 min AMRAP

10 rounds 8 Wallball @20/14 4 Power clean @135/95 then 10 rounds 8 burpees 4 thrusters then 10 rounds 8 T2B 4 Squat Clean

Friday

Snatch 5-4-3-2-1-1-1

WOD: For Time

$$$1k row

30-20-10 Hang Power Snatch @ 75/55 Wallballs

Saturday