Workout of the Day: 4/22/19 - 4/28/19

MON 4/22

A. Power Clean - Take 12 minutes to build to a moderately tough triple

B. 5 Rounds for time:
4 Power Clean (@70-80% of today's best, NTE 135/95#)
8 Front Squat
10 Lateral Jumps over Bar
16 Mountain Climbers

TUE 4/23

A. 4 Sets:
Romanian Deadlift x 4-8
Single arm DB Press x 4-8
(Rest 90 sec)

B. 4 min AMRAP:
12 DB Snatch
8 Burpee over DB

(Rest 2 min)

4 min AMRAP:
Row for Distance

WED 4/24

A. 3 Sets:
Chin-up x 4-3-2
Handstand Practice x 1 min
(rest 2 min)

B. Partner WOD!
For time:
100 Double Under
50 DB Box Step-up (mod wt)
40 DB Renegade Rows
80 Double under
40 DB Box Step-up
30 DB Renegade Rows
60 Double under
30 DB Box Step-up
20 DB Renegade Rows
40 Double under
20 DB Box Step-up
10 DB Renegade Rows
20 Double under
10 DB Box Step-up
5 DB Renegade Rows
*One person working at a time, split reps as desired

THU 4/25

A. 12 min to build to a moderately tough Front Squat x 5

B. Partner WOD!
15 min AMRAP:
30-20-10
Toes to Bar OR V-ups
Plate Ground to Overhead (45/25#)
Cal Row
Box Jump
*One partner working at a time.

FRI 4/26

A. 3-4 Sets:
Close Grip Bench Press x 3-5
(spot partner!)
Powell Raise x 5/arm
(Rest 90 sec)

B. Partner Rowing "Helen"
3 Rounds for time:
P1: 400m Row
P2: 21 KB Swing + 12 Pull-up
*partners work at the same time & switch positions when each has completed given task

SAT 4/27

Saturday surprise!

SUN 4/28

SUNDAY STRETCH @ 10am or rest.