April 1 – 7, 2019

Build to a heavy Snatch Grip Deadlift double in 12 – 15min

then,

3RFT

10 Power Snatches 135/95lbs

10 Burpees over the bar

400m Run

Superset

Build to a Single Arm DB Bench 10RM

with,

5 sets of 6 Bent BB Rows

then,

Partner WOD

10 Alternating Rounds for time:

15 TTBs

25 WBs 20/14lbs

350/250m Row

*Partner 1 completes all 40 reps, and meters on the rower before Partner 2 can begin. Then, they alternate back and forth until all 10 rounds are complete.

15 – 20min of:

Front Scales, Back Scales, & Pistol Practice

then,

3 RFT

50ft Single DB Bear Crawl 50/35lbs

:30s L-sit

20 Alt Pistols

10 Strict pull ups

*This day is our gymnastics hardening for the week. Be sure to come to class as we will be working on pistol progressions in our skillwork prior to the wod! The single DB bear crawl will be performed with one hand hold a DB and one hand flat on the floor as you move forward. L-sits can be done on boxes, parallettes, or on the floor. You’ll find a variation of the pistol that suits you during the 15 minutes of skillwork, and strict pull ups can be subbed using a barbell in the rack. Enjoy!

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

4 @ 75%

4 @ 80%

then,

20min AMRAP

200m Run

15 Dead lifts 135/95lbs

50 DUs

15 Front Squats 135/95lbs

Build to a heavy Push Jerk double in 12 – 15 min

then,

2 Rounds of 10min AMRAP with 3min Rest in between:

10 Single arm DB OH lunges in place 50/35lbs

20 Mtn Climbers (L+R=2 reps)

30 Alt DB Snatches 50/35lbs

40 Mtn Climbers

*Score is total reps for both 10min rounds.

For time:

400m Run or 500m Row

50 Pull ups

50 Ring Dips

50 Knees to Elbows

50 Jumping lunges (L+R = 1 rep)

500m Row or 400m Run

*Athletes may not run twice or row twice.

Partner WOD

7min per station w/1min Rest in between:

Station 1: 10/8cal Bike + 20 Air Squats = 1 Round

Station 2: 20 Russian KBS + 20 Burpees = 1 Round

Station 3: 10/8cal Row + 20 Air Squats = 1 Round

Station 4: 20 American KBS + 20 Burpees = 1 Round

Men: 50lbs

Women: 35lbs

*Partners may divide the work however they like, and they may both work at the same time.