Monday April 1, 2019
Build to a heavy Snatch Grip Deadlift double in 12 – 15min
10 Power Snatches 135/95lbs
10 Burpees over the bar
Build to a Single Arm DB Bench 10RM
5 sets of 6 Bent BB Rows
10 Alternating Rounds for time:
25 WBs 20/14lbs
*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:
50ft Single DB Bear Crawl 50/35lbs
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!
5 @ 60%
5 @ 65%
5 @ 70%
4 @ 75%
4 @ 80%
15 Dead lifts 135/95lbs
15 Front Squats 135/95lbs
Build to a heavy Push Jerk double in 12 – 15 min
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.
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.
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
*Partners may divide the work however they like, and they may both work at the same time.