WOD
Friday April Sixteen, into the deluge we careen!
The Workout:
For Time:
50 Alternating Pistols
10x of this complex:
Power Snatch, Hang Squat Snatch, Overhead Squat 95/65
then
50 Alternating Pistols
Rowing:
12 Cals, 8 Push-ups for 8 Minutes
Thursday April Fifteen, What you talkin’ about Willice? I.e. Willice, what do you mean?
The Workout:
Muscle-Up Day! Work on the muscle-up, then try bars and rings, then work on specific strengths to get there!!
Rowing:
5k Time Trial
Wednesday April Fourteen, Martin Sheen?
The Workout:
3 Rounds for Time of:
10 Front Squats (185/135)
10 Burpee Toe to Bars
Yes, do a burpee, then jump to a pull-up bar and do a Toe to Bar, drop off, repeat 9x more… OUCH!
Rowing:
8 Rounds
350m Row at new 1k pace
Rest 1 minute
Tuesday April Thirteen, this one sounds mean
The Workout:
“Jackie” One Round for time of: 1000m Row, 50 Thrusters 45/33, 30 Pull-ups.
Work an L-Hang Funhouse with this workout.
We’ll have to share rowers, clean it and move it, and two heats for sure in the bigger classes.
Rowing:
In honor: Row 1k Time Trial
Monday April Twelve, time to fetch the helves
The Workout:
Deadlift for Max 3, accessories
Rowing:
4 Rounds:
Max Cals in 1:10
Rest 2:20
Saturday April Ten, Achtung then!
The Workout:
With a partner:
10 Rounds for time of:
15 Push Presses 95/65
Row 400m