WEEK of WOD's 4.1.19 - 4.6.19

MONDAY, APRIL 1st

A. "CHAMPION"

For Becky Conzelman

2 Rounds for Time:

25 Handstand Push-ups

20 Deadlifts (135/95lbs)

15 Overhead Squats (135/95lbs)

"10 Burpee Box Jump Overs (24/20"")"

800m Run

B. 3 Rounds for Quality:

100m KB Front Rack Carry (53/35lbs, to end of driveway and back)

20 Back Rack Weighted Barbell Box Step Ups (135/95lbs)

10 Ring Rows (as inverted as possible with base of wrist touching chest as finish point)

TUESDAY, APRIL 2nd

A. Sumo Deadlift 7 x 3 @ 85%

B. Four rounds for Time:

2 mins Max Double Unders

90sec Max Russian KB Swings (70/53lbs)

1 min Max Back Rack Sandbag Lunges (50/35lbs)

- rest 2 min -

Reps Goal: LOTS of them :)

* On 0:00, 6.5min, 13min, 19.5min marks

C. Mobility:

4min Hamstring Stretch (Rig/Band/Seated)

4min Low Back Stretch (Pigeon/Pretzel/Supernova Ball)

WEDNESDAY, APRIL 3rd

A. Back Squat 7 x 3 @ 85%

B. For Time:

30/20 Calorie Bike

50 Pull Ups

30/20 Calorie Bike

35 Pull Ups

30/20 Calorie Bike

20 Pull Ups

30/20 Calorie Bike

*Butterfly practice day

Goal Time: ~ 15min

Scale to: 20/15 Cals > 15/10 Cals, and 30/20/10 Pullups

C. 3 Rounds for Quality:

Weighted Plank 1 min + Side Plank x 45 sec (ea)

Lat Stretch/ Puppy Dog

THURSDAY, APRIL 4th

A. Push Jerk 7 x 3 @ 85%

B. For Time:

250m Row

12 Clean and Jerks (155/105)

250m Row

9 Clean and Jerks

250m Row

6 Clean and Jerks

250m Row

Goal Time: 8-12min

Scale: by Load

C. 3 Rounds for Quality:

15-20 GHD Sit-ups E2MOM

Single Lax Ball 1st Rib

FRIDAY, APRIL 5th

A.

Every 10 minutes, for 40 minutes (4 sets) for times:

30/20 Calories of Ski Erg

800 Meter Run

30/20 Push-ups

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

SATURDAY, APRIL 6th

Gym CLOSED for FAITH RX'D IRON SHARPENS IRON EVENT

SUNDAY, APRIL 7th

Gym CLOSED for FAITH RX'D IRON SHARPENS IRON EVENT