WEEK OF 4/22/19

~Next week we begin a new strength/skill cycle.  It is pretty imperative that you have numbers in most of the lifts we have been doing.  Hit up any lifts you missed this week when you can.  Friday will have a dedicated 20 minutes for this.

MONDAY

Strength/Skill

EMOM for 6 minutes:
15yd Suicide on turf

WOD

“Helen”
3 rounds for time:
Run 400m
21 KB Swings (55/53)
12 Pullups

WOD MODs: Jump, Band, or Ring Row Pullups.

TUESDAY

Strength/Skill

Shoulder Press
Option A: Find a heavy single
Option B: EMOM 5 minutes of 70% x 3 reps

WOD

Option A
AMRAP in 10 minutes (compare to 160125):
2 Ring Dips
2 Pistols
4 Ring Dips
4 Pistols
6 Ring Dips
6 Pistols
8 Ring Dips
8 Pistols
…continue sequence for a total rep score

Option B
AMRAP in 10 minutes:
4 Pushups
4 Walking Lunges holding db
8 Pushups
8 Walking Lunges holding db
12 Pushups
12 Walking Lunges holding db
16 Pushups
16 Walking Lunges holding db
…continue sequence for a total rep score
Men: 50lb
Women: 35lb

WEDNESDAY

Strength/Skill

Snatch/Clean Prep

WOD

Option A
For time:
4 rounds of –
60 Double-Unders
10 Hang Squat Snatches (95/45)
then
4 rounds of –
Row 200m
10 Hang Squat Cleans (115/63)

Option B
For time:
4 rounds of –
60 Double-Unders
10 Hang Power Snatch (75/53)
then
4 rounds of –
Row 200m
10 Hang Power Cleans (95/63)

THURSDAY

Strength/Skill

Bar Dip
Option 1: Work up to a heavy set of 3 reps
Option 2: DB Bench Press – 15-12-9-6 reps (increase load each set)

WOD

Option A (endurance bias)
For time:
Run 1 mile
200yd Farmer Carry (55/35)
40 Burpees

Option B (sprint bias)
4 rounds for time:
Run 400m
50yd Farmer Carry (70/45)
10 Burpees

FRIDAY

Strength/Skill

20 minutes of Athlete Choice – Make a lift you do not have a heavy single for or practice/perform something for this week you missed.

WOD

“Karen”
150 Wall Balls for time (20/14)

SATURDAY

WOD with Mike & Kari