(240) 317-5303

Thursday, April 7, 2016

Skill
L3/2 5×5 Weighted Pullups
L1-Strength scale for pullup

WOD
“Annie”
50-40-30-20-10 rep rounds;
Double-unders
Sit-ups

Rowing Class
500m warm up

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

WOD:
1000m Row
4 minute rest
1500m Row
4 minute rest
2000 m Row
4 minute rest
1500m Row
4 minute rest
1000m row

Wednesday, April 6, 2016

Strength
Shoulder Press use 90% of 1rm for %’s
65%x5
75%x5
85%x5+ or max reps

WOD
EMOM 12
Even- 20/14 Cal Row
Odd- 10 Push Press L3-115/95 L2-95/65 L1-Scale

Tuesday, April 5, 2016

WOD
4 Round for time:
8 Chest to Bar PU
1 Bear Complex L3-165/115 L2-115/85 L1-Scale
Shuttle sprint down and back 2Xs

Monday, April 4, 2016

Skill
Handstands and progressions

Strength (apply % to 90% of 1rm to compute load)
BS
65%x5
75%x5
85%x5 or max reps

WOD
AMRAP 6
10 Back Extensions L1-Supermans
10 GHD Sit Ups L1-Sit Ups
10 Kettle Bell Swings L3-2/1.5 L2-1.5/1 L1-Scale