April 29 - May 4
Monday
Strength:
1 Rep Max Back Squat
Accessory Work:
"Durante"
4 Rounds of:
10 Hollow Rock
10 V-Ups
10 Tuck-Ups
10 Second Hollow Hold
Tuesday
Strength:
10 Min EMOTM
1 Power Snatch + 1 Hang Power Snatch
*no more than 80% of 1 RM*
WOD:
Open 12.1
7Min to complete as many burpees as possible
Athletes must jump to a target that is 6 inches above their max reach with arms extended
*score total reps*
Wednesday:
Happy Birthday Louis!
WOD:
60 push press 115/75
50 wallballs 20/14
40 box jumps 24/20
30 Cal Row
20 T2B
10 BMU
20 T2B
30 Cal Row
40 Box Jumps 24/20
50 Wallballs 20/14
60 Push Press 115/75
Thursday
Partner WOD:
5 Rounds
400m sled drag 3/2 (45lb plates)
6 cleans (185/125)
Partners must switch at the half way point at each sled drag cleans must also be divided evenly per round.
Friday
Strength:
1 RM Bench
Accessory work:
Tate Press 3 x 10
DB Roll back 3 x 10
Saturday
Deputy Ryan Thompson Hero WOD
3 Rounds = 3 children left behind
42 Push-ups = Age at EOW
35 Situps = Badge #
3 burpees = month of EOW
19 pull-ups = Day of EOW
19 Air Squats = Year of EOW
400m run = "because Ben said he liked to run"
*Kittitas County Sherioffs Deputy, Ryan Thompson was shot and killed by a suspect who evaded a traffic stop on March 19, 2019. He leaves behind his wife, three children, and countless friends and co-workers. This WOD was created by Ben Corbett who was not only a co-worker of Deputy Thompson, but also a close friend and neighbor."
Strength:
1 Rep Max Back Squat
Accessory Work:
"Durante"
4 Rounds of:
10 Hollow Rock
10 V-Ups
10 Tuck-Ups
10 Second Hollow Hold
Tuesday
Strength:
10 Min EMOTM
1 Power Snatch + 1 Hang Power Snatch
*no more than 80% of 1 RM*
WOD:
Open 12.1
7Min to complete as many burpees as possible
Athletes must jump to a target that is 6 inches above their max reach with arms extended
*score total reps*
Wednesday:
Happy Birthday Louis!
WOD:
60 push press 115/75
50 wallballs 20/14
40 box jumps 24/20
30 Cal Row
20 T2B
10 BMU
20 T2B
30 Cal Row
40 Box Jumps 24/20
50 Wallballs 20/14
60 Push Press 115/75
Thursday
Partner WOD:
5 Rounds
400m sled drag 3/2 (45lb plates)
6 cleans (185/125)
Partners must switch at the half way point at each sled drag cleans must also be divided evenly per round.
Friday
Strength:
1 RM Bench
Accessory work:
Tate Press 3 x 10
DB Roll back 3 x 10
Saturday
Deputy Ryan Thompson Hero WOD
3 Rounds = 3 children left behind
42 Push-ups = Age at EOW
35 Situps = Badge #
3 burpees = month of EOW
19 pull-ups = Day of EOW
19 Air Squats = Year of EOW
400m run = "because Ben said he liked to run"
*Kittitas County Sherioffs Deputy, Ryan Thompson was shot and killed by a suspect who evaded a traffic stop on March 19, 2019. He leaves behind his wife, three children, and countless friends and co-workers. This WOD was created by Ben Corbett who was not only a co-worker of Deputy Thompson, but also a close friend and neighbor."
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