Thursday (2018APR12) – “Lynne”

Weightlifting:

EOMOM: Clean @ 90% (5x2)

These do NOT need to be TNG. But try to re-set quickly (& properly). If you are feeling beat up, do 90% Working 1RM.

 

WOD:

“CrossFit.com 180409”

“Lynne” 

5 Rounds:

ME Bench Press (BW)

ME Pull Ups

You should be able to get 10+ reps of each movement. Rest as needed after the pull ups to continue to get big sets.

Wednesday (2018APR11) – WOD

WOD:

5-10-15x

Back Squat (225/155#)

Box Jumps (24/20″)

Row (Double Calories: 10-20-30)

 

DEL:

EMOM: (10x4) Waiter Hold w/Slam Ball (30/20#)

(Standing to Reverse Lunge to Kneeling & Back Up)

Alternate Arms per Set (5x4 per Arm).

 

Recovery:

ROMWOD

Tuesday (2018APR10) – WOD

Weightlifting: 

EOMOM: Snatch @ 90% (5x2)

These do NOT need to be TNG. But try to re-set quickly (& properly). If you are feeling beat up, do 90% Working 1RM.

 

WOD: 

4 Rounds:

3AMRAP:

6x Ring Push Ups

7x TTB

8x Pistols (Alternating)

1 Minute Rest Between AMRAPs.

Monday (2018APR09) – WOD

MEL: 

Deadlift APRE6 (Week 3)

 

WOD:

4 Rounds:

100M Double Plate Pinch Carry (25#)*

8x Renegade ManMakers (35/25#DBs)

6x L-Pull Ups

 

*Carry inside is 8x 40FT (Length of the Gym).

 

 

Saturday (2018APR07) – WOD

DEL:

Hammie Pull Office Chair Races!!

10min Round Robin

 

WOD:

Minutes 0-10

1mile Run

Minutes 10-15

3RM TnG Power Clean

Minutes 15-20

ME Ring Dips