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
Saturdays are for sessions!
The Workout:
Trade Rounds with your buddy for 15 Minutes of:
3 Power Cleans 135/95
6 Squat Thrusts (burpee where you don’t do the all the way down thing)
9 Air Squats
These rounds will go quickly, be ready for furious action!