Tues,April 25, 2023
WOD
1) Row Sprints
5 x 350/315m
W/ 30 sec rest between
2) Shoulder Press
6 x 2 ascending
3) 3 RFT
25 C2B Rx1 20 C2B, Rx2 20 pull-ups, Rx3 15 pull-ups
9 Hang Pwr Clean E 205/145 Rx1 175/115, Rx2 155/105, Rx3 135/85
Ski 350/315
Mon, April 24, 2023
WOD
1) 9 min amrap
35 Wallballs Rx1 30/20#, Rx2 20/14#
8 Target burpees
15 T2B
2) Back Rack Box squats
6 x 3 ascending
Squat to a Box just Below parallel. Sit on box keep tension and drive thru heels (do not rock forward). On Drive off Box keep shins vertical and shoulders behind knees. You should be able to work up to heavier than your normal Backsquat loads.
3) 12 min amrap
Bike 25/20 cals
Deadlift 225/155
10 Box jumps 36/30
36 = 3 -45 plates (Blue ones)
Fri, April 21, 2023
WOD
1) Lsit
6 x 30 sec hold
W/1 min rest between
2) Bench Press
5 x 3 ascending
3 sec pause each rep 1 inch above chest
3) 11 min amrap
6 Hang C/J E 185/125, Rx1 165/110, Rx2 135/85, Rx3 115/65
10 Burpees over Bar
15 C2B pull-ups
Thurs, April 20, 2023
WOD