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