Tuesday 04/06/2021

Strength
Deadlift
Build to a 5-Rep Heavy Deadlift

WOD
6 SETS For Time
10 Deadlifts 225#/155#
20 Sit-Ups 

-Rest 1:00 b/t Sets-

Monday 04/05/2021

Strength
EMOM x 12 MINUTES
MIN 1 - :15 Active Hang + :15 Kip Swing
MIN 2 - 5-10 Strict Gymnastics Pulls* 
MIN 3 - :45 Bike (EZ)

*Gymnastic Pull Options...
Ring Row 
Vertical Ring Row
Elevated Ring Row
Strict Pull-Up
(No Measure)

WOD
AMRAP x 15 MINUTES* 
4-6-8 and so on...
Box Jump Overs 24"/20"
Ring Rows 
Box Dips

*Complete a :30 DBL KB FR Hold 55#/35#after each round. 
(Score is Reps)

Saturday 04/03/2021

WOD
IN TEAMS OF 2...
AMRAP x 25 MINUTES 
Rounds of "Cindy"*

*1 Round of Cindy is...
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes Max Rounds of Cindy while P2 runs 400m Run. Once P2 returns from 400m, they take over the AMRAP. Pick up where P1 left off. 
(Score is Total Rounds + Reps of Cindy)

Friday 04/02/2021

Strength
Deadlift
6-6-6*
*Build to a Heavy weight.

WOD
AMRAP x 14 MINUTES 
3 Deadlifts 275#/185#
4 Box Jumps 24"/20"
200m/150m Row*

*Meters increase 50m each after each full round.
(Score is Rounds + Reps)