4/20/16

• warmup: row 500 M, then split jerk tech work
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• A. Jerk 5-3-3-1-1
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• B. perform outdoors
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• 50/40 Bike Calories
• 200 M Sled push (100m twice) (3 45# men / 2 45# women)
• 800 M run (1 wall hurdle per 400M or 5 burpees)

4/19/16

• warmup 2 rounds
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• 100 M run
• 2 wall walks
• 6 spiderman lunges
• 10 wall squats (10 second hold on bottom during last rep)
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• A. Reverse Lunges 3x5 (per leg)
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• B. 2-4-6-8-10-12-14-16 (15 min cap)
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• C2B pullups / banded pullups will be STRICT but can do half reps from now on, work on strengthening the lats and shoulder before kipping
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• Push Press (95/65)

4/18/16 - The Chief

• warmup
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• 400 M run
• 10 good mornings
• 10 hang power cleans
• 10 thrusters
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• A. Deadlift 5-5-5-5-5
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• B. The CHIEF - 3 minute AMRAP, rest 1 minute for 5 rounds. Start each round where you left off. Example if you do 5+9 you start at 5+10 on second cycle.
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• 3 power cleans (135/95)
• 6 pushups
• 9 air squats

4/16/15

• AMRAP 10 - Team WOD (2 people)
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• Partner 1: max Goblet Squat (70/53)
• Partner 2: 100 M run
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• rest 2 minutes
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• AMRAP 10
• partner 1: max KB American Swings (70/53)
• Partner 2: 100 M run
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• **switch partners after every run. keep continuous rep count

4/15/16

• A. 250m row relay x3
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• B. 7 rounds for BC as well
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• 8 Floor Press (135/95) / KB floor press
• 10 / 8 Bike calories
• 12 Toes To Bar / 18 V-Ups