WOD

Friday April Nine, step in line!

The Workout:

Hang Clean for Max 3

then

5 sets of 1 Hang Clean and 3 Front Squats, same weight as the top 3 cleans was

 

Rowing:

4x 660m

Rest 4 Minutes

Try to be as close in time to each of the rows as possible.  Know your pace and recover fast!

Thursday April Eighth, schmaightff

The Workout:

7 Rounds fro Time of:

8 Alternating DB Snatches (60/40)

8 Pull-ups

8 Alternating DB Snatches (60/40)

8 Knees to Elbows

 

Rowing:

20 minutes: Row 15/12 cals, plank for 1 minute between.

Wednesday April Seventh, this one goes to Eleven

The Workout:

Run 1 Mile or Row 1600m

Rest 6 minutes

Tabata Air Squats

Rest 4 Minutes

Tabata Push-ups

Rest 4 Minutes

4 Minutes Max Double Unders

 

 

Rowing:

80 Calories

Rest 4 Minutes

60 Calories

Rest 3 minutes

40 Calories

Rest 2 Minutes

20 Calories

Rest

Tuesday April Sixth

The Workout:

Hang Power Snatch for Max 3 with accessories

 

Rowing:

WATT TEST.  3 attempts, how high can you get it!?

Then rock 4x 90% of max for max time, rest 3 minutes between efforts.

Monday April 5, Johnny 5 Alive

The Workout:

Max Rounds in 20 Minutes of:

3 Strict Ring Dips

4 Burpee Box Overs 24/20

5 Toes to Bars

8 KB Goblet Squat Cleans 53/35

 

 

Rowing:

6 x 400m

Rest 3 Minutes each.  Shoot for :02-:03 off your 500m

 

You aren’t going to get the butt you want by sitting on the one you have

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