WODs

190411

A. In 15 mins, find heavy complex of:
2 Cleans + Jerk

B. For Time:
800m Run
20 Thrusters (95/65#)
400m Run
15 Thrusters
200m Run
10 Thrusters

C. 5 Rounds for Quality:
:30s on/:30s off
Medicine Ball Russian Twist

WODs

190410

A. In 15 mins:
Muscle Up Skill Progression

B. For Time, 5 min time cap:
30 Muscle Ups

Scale options:
30 C2B Pull Ups
30 Pull Ups
30 Ring Rows (Low, Mid, High)
45 Banded Pull Ups
60 Jumping Pull Ups

C. Remaining class time:
Run/Bike/Row at conversational pace

WODs

190408

A. In 15 mins:
Bench 5 x 5 @ 75%
+5 strict ring dips between sets

B. For Time, Ladder Couplet:
50-40-30-20-10
Barbell Curls
10-20-30-40-50
Kettlebell swings (50/35#)

WODs

190405

A. 6 x 5 Deadlift
Option 1 – Start @ 65%, add 5% after each set
Option 2 – Commit to weight @ 80-90% across all sets

B. 4 RFT:
10 Deadlift (225/155#)
10 C2B Pull Ups
400m Run

C. 3 RFT:
15 Med Ball Sit Ups
:30s Hollow hold