April 1 - April 6th

Monday

Strength:
OH Squats 5 x 5

WOD:
20 Min EMOTM
12 SPUDS
10 Front Squats 135/95
12 Burpees
10 Front Rack Reverse Lunges 135/95
12 Tuck Ups

*score is "RX" if you complete all reps at designated weights within each minute for all 20 minutes*

*Challenge/RX+ Rest 2 minutes after wod and run 15k*



Tuesday

WOD
Sled Pushes (8)
Men use 3 x 45lb plates
Women use 2 x 45lb plates

*Pair up in groups of 3-5. These sprints are drain pipe to drain pipe. Use stop watches and clip boards to record each sprint. Your score will be your slowest sprint.

Wednesday

WOD:

With a running clock, every minute perform one lift/rep. Men add 10lbs and women add 5lbs every minute.

Start with snatch for as long as possible
Once you cannot snatch the weight, clean for as long as possible
Once you cannot clean the weight, deadlift for as long as possible.

*Post heaviest Snatch, Clean and Deadlift. Athletes can share bars, in that case have one start at 0:00 of the minute and one start at 0:30*

Thursday

Bonus Swag Day!
Complete a max effort set of American Kettlebell Swings (53/35)
The largest unbroken set of the day gets a free set of PrimalRX Wrist Wraps!


WOD:
30 Min AMRAP
10 pull-ups
20 cal row
30 Plate Ground to Overhead 45/25
40 Russian KB Swings 70/45
50 Double Unders

Friday

Strength:
Split Jerk 5 x 3

*man maker review and warm-up after*

WOD:
4 Rounds for time
10 Man Makers 50/35
5 Bar Muscle Ups

Saturday

WOD:
"Kelly"
5 RFT
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14