Month: April 2016
STRENGTH 1RM Overhead Squat WOD Nancy 5 rds: 400m 15 Overhead Squats 95/65 Post scores to TrainHeroic.
SKILL Double or Triple-Unders WOD 20 Strict Pull-Ups (any grip) 40 Strict Press 95/65 20 Strict Pull-Ups (any grip) EMOM starting at 0, 20 double-unders Post scores to TrainHeroic.
STRENGTH/SKILL Every 2 Minutes x 6: 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean Start at around 65% your 1RM Clean and go up. WOD 10 Rounds: 5 Power Cleans 155/105lbs 5 V-Ups Post scores to TrainHeroic.
SKILL Ice Cream Scoops WOD AMRAP 10 Minutes: 10 Sumo Deadlift High Pulls 95/65 10 Thrusters 95/65 Post scores to TrainHeroic.
STRENGTH 5RM Bench Press – this will be between 80-87% your 1RM depending on how much stronger you have gotten! WOD 4 x 90sec Max Calories on the rower Rest as needed between sets, but no more than 3 minutes EXTRA Core Post scores to TrainHeroic.