Workout of the Day: 4/8/19 - 4/14/19

MON 4/8

A. 3-4 Sets:
Back Squat x 2-4
Strict Chin-ups x 3
(Rest/mobilize 2 min)

B. 12 min AMRAP:
10 Front Squats (~50-60% of today's best BS, NTE 115/75#)
8 HR Push-ups
6 Toes to bar
200m Run (75th st)

TUE 4/9

A. 3 sets:
Shoulder to Overhead x 5
Split Stance DB Row x 5-8/arm
(Rest 90 sec)

B. Partner Workout!
12 min AMRAP:
P1: 400m Row
P2: DB Power Clean ManMakers (mod wt)
*2 scores = total meters rowed, total MMs

WED 4/10

A. Partner Workout!
For time:
50 Wallball (20/14#)
50 Burpee
300m Run w/ Partner (78th st)
40 Wallball
40 Burpee
300m Run w/ Partner
30 Wallball
30 Burpee
300m Run w/ Partner
20 Wallball
20 Burpee
300m Run w/ Partner
10 Wallball
10 Burpee
300m Run w/ Partner
*One partner works at a time on WB/Burpee reps, dividing reps as desired. Partners run together.

THU 4/11

A. Hang Power Clean x 4-4-3-3
(rest 2 min)

B. 5 rounds:
30 sec - Double unders
30 sec - Rest
30 sec - Alt. DB Snatch (NTE 50/35#)
30 sec - Rest

FRI 4/12

A. Deadlift x 5-5-3-3-3
(rest 2 min)

B. 12 min AMRAP:
9 Pull-up
15 KB Swings (NTE 53/35#)
12 Box Jump (step down, 24/20")

SAT 4/13

Saturday surprise!

SUN 4/14

Spring Fling WOD at Greenlake @ 9am (meet at the boat rental stand). No SUNDAY STRETCH today.