Week of 4/1/19-4/7/19

Monday:
4 Rounds:
500m Row
50 Double Unders
50 Air Squats
*rest 2 min between sets*

Tuesday:
4 Sets:
A1. Alternating DB Strict Press x 16 Reps (8/side)
*rest :60*
A2. :30 Strict Pull-ups
*rest :90*

+

3 min clock:
12/9 Cal AB
ME Accumulated Plank Hold
*rest :60 x 4 sets

Wednesday:
5 sets:
10 Power Snatches @ 95/65
15 Wall Ball Shots @ 20/14
*rest :90*

Thursday:
A. 30 Turkish Get Ups
B. EMOM 18
1 – Toes to Bar x 12-15 reps
2 – Wall Walks x 3-5 reps
3 – 10/7 cal Ski Erg

Friday:
A. Sumo Deadlift
8-8-8-8-8
*rest 2m between sets*
B. 3 Rounds:
400m Run
25 Russian KB Swings (53/35)
*13 min cap*

Saturday:
“Bring a Friend Day”
– 8:30am class ONLY (no 9:30am class)
– WOD will be revealed at class!

Sunday:
Open Gym