(240) 317-5303

Thursday April 12th

Strength: 

Thrusters

5-4-3-2-1

WOD: FRANish

AMRAP 12 Minutes

2 Thrusters 95/65

2 C2B

4 Thrusters 95/65

4 C2B

6 Thrusters 95/65

6 C2B

8 Thrusters 95/65

8 C2B

etc.

L3: Rx

L2: 75/55 Pull Ups

L1: 45/35 Ring Rows

Wednesday April 11th

WOD: Gymnasty Chipper 

50 Box Jumps 

40 Push Ups 

30 GHD Sit Ups 

20 Alternating Pistols 

10 Ring Dips 

100Ft. Handstand Walk 

L2: Gymnasty Chipper 

50 Box Jumps 

40 Push Ups 

30 Abmat Sit Ups 

20 Alternating (Scaled) Pistols 

10 Ring Dips 

5 Wall Walks 

L1: Gymnasty Chipper 

40 Box Jumps/Step Ups 

30 Push Ups 

25 Abmat Sit Ups 

20 Alternating (Scaled) Pistols 

10 Banded Ring Dips 

5 Inchworms with a pike push up and regular push up

Tuesday April 10th

1 Mile Run (Not for time)

Strength:

:20 minutes to build to a heavy Squat Clean + Front Squat + Jerk

L3&L2: Rx

L1: Power Clean + 2 Front Squat + Push Press

1 Mile Run (Not for time)

L3: Rx

L2: 800M Run

L1: 400M Run

Monday April 9th

Technique:

Clean & Jerk

2-2-2-2

WOD:

A threeesome…

400M Run

21 KB Swings 1.5Pood

12 Pull Ups

15 Clean & Jerks 135/95

50 Wall Balls

Saturday April 7th

WOD:

5 Rounds

3 Cycles Per Round

2 Front Squats 115/85

4 GTO 115/85

6 Pull Ups

Rest 2 minutes AFTER completing 3 cycles before moving to the next round.

L2:

5 Rounds

3 Cycles Per Round

2 Front Squats 95/65

4 GTO 95/65

6 Pull Ups

Rest 2 minutes AFTER completing 3 cycles before moving to the next round.

L1:

3 Rounds

3 Cycles Per Round

2 Front Squats 75/35 

4 GTO 75/35 

6 Ring Rows

Rest 2 minutes AFTER completing 3 cycles before moving to the next round.

Score is total time to complete all rounds.

Friday April 6th

Skill:

Handstand / Handstand Walking Progressions

WOD:

"Marguerita"

50 RFT

1 Burpee

1 Push-Up

1 Jumping-Jack

1 Sit-Up

1 Handstand

L3: Rx

L2: Handstand against wall/pillar (pause 2 sec)

L1: 

40 RFT

1 Burpee

1 Pike Push-Up

1 Jumping-Jack

1 Sit-Up

Thursday April 5th

Strength/Skill:

:20 minutes to establish a heavy set of 3 push press from the rack

WOD:

4RFT

400M Run

10 Push Press

L3: Rx 115/95

L2: 3RFT 95/75

L1: 2RFT 75/55

Wednesday April 4th

Strength:

Front Squats

5-5-5-5

WOD:

6 RFT

10 Bear Hug (w/ plate) Front Squats

5 Ring Dips

L3: 45/35

L2: 35/25

L1: 25/15

Tuesday April 3rd

Skill:

Cycling Pull-Ups (kipping/butterfly)

EMOM 6 of 3 to 5 cycled pull ups

WOD:

Cash In

100 DU 

200M Run

THEN 5 rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

Cash Out:

200M Run

100 DU Cash-Out 

Monday April 2nd

WOD:

EOMOM 16:  climbing in weight – establish a heavy complex of:

1- Squat Snatch 

1- Hang Squat Snatch

1- Overhead Squat

1- Snatch Balance

L3 & L2: Rx

L1:

1 – Power Snatch

1 – Hang Power Snatch

1 – Overhead Squat

1 – Heaving Snatch Balance

THEN

:15 to build to a heavy set of 3 pendlay row