4/10

Happy Birthday Liz!!

warm up – 5 strict pull ups

10 hindu squats

5 turkist get ups

100 meter sprints

skillwork – snatch breakdown – bar /pvc only

WOD – Cindy -5 rnds

5 pull ups

10 push ups

15 squats

then Isabell – 30 snatches

135/95

cooldown – 800 meter run

 

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4/9 WOD

bat wings

warm up – 100 jump rope

20 squats

15 kb swings

10 push ups

strength – back squats – 5×1 (get heavy)

WOD – EMOM (5) – 4 Frt squats 80%RM

then 40,20,10 of:

Wallballs   blk / bl

Single DB snatch    35/20

Ring push ups

Finisher – core

 

4/4 WOD

Complex Days

warm up – 10 slamball over the shoulder drops

10 HR push ups

10 air squats

50 dubs

Skillwork – HSPU – hold / taps

Strength – deadlifts  5×5    205/165

WOD – 15 min (complex) AMRAP

1-deadlift   75/55

2-power cleans

3-frt squats

4-push press

* only release bar after complex is complete

core – plank / plate sit ups / penguins

4/3 WOD

Tidal Wave

warm up – 10 L – single snatch

10 GHD

10 R – single snatch

10 db goblet squats

Skillwork – kipping / butterfly practice

Strength – 5×5 STRICT pull ups

WOD – 20 min EMOM

1 – row

2 – power clean 95/65

3 – ab mat

4 – rest

Finisher – core

3/30 WOD

Even up  . .

warm up – 5 -100 meter sprints

10 strict pull ups

15 bench straddle hops

Skillwork – wod review

WOD – 2-3 / 10

renegade row

weighted ab mat

triceps   **

biceps   **

back flyes    **

floor press / flyes

superman – no DB

weighted step ups   *

weighted lunges   *

100 meter sprint

* L+R=1

** mix up exercises and use Bosu ball

Finisher –