Tuesday, April 10th, 2018

Warm Up:

Row 10 cal

Bear crawl length of the rig

10 side lunges

5 Strict Press (pick load)



Strength: Sumo Deadlift


WOD:Tabata Tuesday

Full Tabata each with 1 min of rest in btw

Row (cal)

Push Jerk 95/65 RX+ 135/95

SumoDeadlift High Pull 95/65


Wednesday, April 11th, 2018

Warm Up:

1 min Stations

Jump Rope

Plank Hold

Flutter Kicks


Jump Rope

Hollow Hold

Down Dog/Up Dog

Mountain Climbers

Toes to the ceiling

Jump Rope


Seated Db Shoulder Press 5-5-5-5-5

Dumbbell Bench Press 8-8-8-8

WOD: For time:

100 Double Unders

10 Ring Dips

20 Toes-to-bars

30 Box Jumps

40 AbMat Sit-ups

50 Lunges

40 AbMat Sit-ups

30 Box Jumps

20 Toes-to-bars

10 Ring Dips

100 Double Unders


Thursday, April 12th, 2018

Warm Up: Row 500m

Barbell Clean Burgener Warm Up

Strength: Squat Clean 3-3-3-3-3


10-9-8-7-6-5-4-3-2-1 reps, for time of:

Back Squat, 135/95 lbs



Friday, April 13th 2018

Warm Up: Running Drills


5 rounds for time of:

Run, 800 m

30 Kettlebell Swings, 2/1.5 pood

30 Pull-ups

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