top of page
Search

Monday April 1st WOD


REMINDER: Starting April 1st there is NO 6am Class

Abs not Slabs for April and Summer! Every day during our warm up we will be focusing on our core and building that 6pack!

Also for the Month of April we will be doing our Skill days on Thursdays focusing on Pull-ups/HSPU. Ring Dips and Muscle Ups.

We will also be adding a Dumbell version to all workouts. You can choose to use Dumbells or a Barbell. Dumbells are the preferred option for the month but your choice.

Warm up:

Core work:

*Hollow Tuck Hold (knees bent) or Hollow Body Hold (chose hardest version you can hold for 5 sets each at 10 seconds) rest as needed

*Bird dogs 4x10 each side with 2nd hold

Strength: Press 4x10 @ 65-70%

Rear Delt Row or T-bar Row 3x10

Conditioning:

2 Rounds 15 Hang Power Cleans (155/105)(135/95) (115/75) 50 Wall Balls (20/14) 10 HSPU

Dumbell weight Rx Men: 50 #

Rx Women: 35 #

Scaled Men: 35#

Scaled Woman: 20# *Choose a weight that is challenging but you think you might try to do 2 sets max for the hang cleans.


37 views0 comments

Recent Posts

See All

Monday March 4th WOD

Crossfit Open WOD 24.1 Strength: Shoulder Press 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: For time: 21 dumbbell snatches, arm 1 (50/35)(35/20) 21 lateral burpees over dumbbell 2

Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

bottom of page