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April 14th WOD


Strength: Push Press 4x8

Accessory Work: Abs, Banded push outs (4x10 eacch side). Hollow body holds 30sec x3

Conditioning:

4 rds:

200m Run 10 Air Squats

15 kbs 20 Sit Ups Buy Out = Rx+ 100 Double Unders / Rx: 50 Double Unders / Beginner: 25 Double Unders


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Strength: Shoulder Press 5x 2 @ 90% DB Lateral Raise 3x 10 DB Rear Delt Row Conditionging: 12min AMRAP 2-4-6-8-10..... Wall Ball (20/14) 1-2-3-4-5-6..... Devil Press (50/35)(40/25)

Friday April 16th WOD

Strength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl

Thursday April 15th WOD

Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest

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