Week of April 29, 2019

Our rowing challenge is over on Tuesday Friends!! Get after it!
New strength set - Week 1 of 4

Monday: Strength: Bench - 10-8-6-4-2
WOD: AMRAP 15
6 Front Rack Lunge (95/65)
9 OTB Burpees
12 Push Press (95/65)

Fitness:
6 Front Rack Lunge (65/45)
9 OTB Burpees
12 Push Press (65/45)

Tuesday: Strength: Front Squat 10-8-6-4-2
WOD: 6 rounds
300m row
150’ farmers carry AHAP
6 Thrusters with Farmers Carry Weight

Wednesday: Strength: Push Press 10-8-6-4-2
WOD: AMRAP 12
6 Power Snatch (95/65)
9 Push-ups
12 TTB

Fitness:
6 Power Snatch (75/55)
9 Push-ups
12 Knee Raises

Thursday: Strength: Overhead Squat 10-8-6-4-2
WOD: 4 Rounds
12 HSPU
6 Chest to bar pull ups
3 Deadlifts 225/185

Fitness:
3 Wall walks
6 pull ups
3 Deadlifts 135/85

Friday: Strength: Push Jerk 10-8-5-4-2
WOD: 10 Rounds for Time:
10 WBS (20/14)
1 Clean (225/155 RX+) (185/135 RX)

Fitness:
WBS (14/10)
Clean (115/75)

Saturday: AMRAP 25:
25 Russian Kettlebell Swings (32/24)
25 Sit-ups
250 Meter Run
25 Burpees

No Comments Yet.

Leave a comment