FRI26APR2019

Reminder: NO CLASSES SATURDAY – come support our 7th Annual Cystic Fibrosis Fundraiser! Judges and Volunteers Welcome! 8AM-2PM

WOD

Primer
2 Sets:
12 Band Pullaparts https://youtu.be/MpyEGXCLS8M
5 e/leg Single Leg Cone Grabs https://youtu.be/r-3xgwUubng
5 e/leg Split Squat https://youtu.be/J9v-JdRGGHQ

Strength
4 Sets:
8 (4ea) Front Rack Lunges (in place), building
12 (6ea) Russian Twists, light-med weight

Conditioning
AMRAP in 18 minutes:
200 Meter Run
20/16 Calorie Row
16 Air Squats
8 Pullups

If more athletes than rowers, split starting point between rowing and running.

Extra

Jerk from Split (https://youtu.be/l-5-2pMheKw): sets of 3 building to 60%

Split Jerk: 60/3, 70/3, 75/3, 80/3, 85/3, 90/3x3sets

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THU25APRIL2019

WOD

Mobility
1 min each Banded Quad Stretch (1 min e/side) http://bit.ly/2W5mRMv
1 min each Bone Saw Calf Smash https://youtu.be/dDWchJ-Td9M?t=98
2 min Foam Roller T- Spine Mobility https://youtu.be/SQF-0s1CckA

Primer
3 Rounds:
10 Tempo Good Mornings (light-med weight) 5 sec down, 1 sec up
10 Bench ‘Y’s https://youtu.be/foPGkguLimI
10 Donkey Kicks

Conditioning
3 Rounds for Time (15 min cap):
21 Kettlebells Swings (53/35)
18 Burpees
15 Toes to Bar

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WED24APR2019

WOD

Primer
3 Sets:
30 sec Behind Neck BB Front Rack Stretch http://bit.ly/2VjJJuE
30 sec Squat Hold (use rig to hold perfect deep position)
10 Russian KBS

Strength
Front Squat: warmup then 4 sets of 8 @ 60-65%

Conditioning
AMRAP in 8 Minutes:
40 Double Unders
20 PushUps
10 Power Cleans (165/105)

Extra

3 Rounds for time:
40/32 Cal Bike
9/7 Bar Muscle Ups

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TUE23APR2019

WOD

Primer
2 Rounds:
10 Hollow/Arch Rolls (5 ea) https://youtu.be/W6VUh9ig4ZU
10 Split Box Jumps (5ea) https://youtu.be/i7gNmIkPvsU
10 Burpees

Strength
4 Sets:
8 BB Shoulder Press (building, no misses)
6 Kipping T2B (working on skill)

Conditioning
3 Rounds for Time (25 min cap):
35 Prisoner Lunges
400M Run
45 Abmat Situps
500M Row

Extra

Strength
Drop Snatch (no leg drive): 3 sets of 3 building

Snatch: 50/3, 60/3, 70/3, 80/3, 85/3x2sets

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MON22APR2019

WOD

Primer
2 Sets:
10 Lat Pull downs https://youtu.be/8x-K6vY0Ai8?t=10
10 Tall Cleans with barbell https://youtu.be/YhGbp1wp8Ls
30 sec e/s Side Plank http://bit.ly/2PlWhw6

Strength
Clean: 50/3, 60/3, 70/3, 80/3, 85/3

Conditioning
“Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

Extra

Conditioning – Before WOD
Tabata Ski Erg

Strength – After WOD
3 sets:
12 Miracle Grow
20 GHD Hip Extension

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SAT20APR2019

WOD

Primer
3 Rounds:
10 ea. Single Leg Raises
10 Box Jumps w/ step down
10 Single Arm DB Thrusters (5ea)

Conditioning
3 Rounds for Time:
800 Meter Run
21 Power Cleans (135/95)

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