Thursday, April 14 2016

Strength
Shoulder Press use 90% of 1rm for %’s (http://app.paulswartz.net/wendler/)
70%x3
80%x3
90%x3 or max reps

WOD
For time:
2 Rounds
5 Thrusters L3-155/115 L2-105/75 L1-45/35 Onramp- 15lb bar or PVC
5 HSPU
Rest 2 mins
2 Rounds
10 Push Press L3-175/135 L2-115/95 L1-65/45 Onramp-15lb bar or PVC
10 Hand Release Push Ups
Rest 1 min
5 Thrusters
5 Hand Stand Push Ups
Rest 1min
10 Push Press
10 HRPU

Rowing Class
Warm up
1000m

Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke

WOD:

Monitor and record best round for Max Watts/Avg. Watts

WORK REST DAMPENER SPM
6 mins 5 mins         Open    16
5 mins 4 mins            2        20
4 mins 3 mins            4        24
3 mins 2 mins            6        28
2 mins 1 min              8        32
1 min –                      10      Max