Week of April 18th - 22nd


Published April 17, 2016


Tanque Verde Falls

***Class will start off with a group warm up, make sure to arrive on time to join in

Monday 4.18.16
SWOD
- Strict Press 5x4-5reps @ 80%
- Strict Pull Ups 5x6
WOD
- Workout of the Month - go in 2 heats, cheer each other on!!!

Tuesday 4.19.16
SWOD
Alternating movements- On top of the minute 6x each
- :30s Double Unders
- :15s L-Hang
then...
- 10 Minute EMOM x 1 Power Clean

WOD
- Prowler Relay (100/50) x 8 (down and back/person)

Wednesday 4.20.16
SWOD
- Back Squat 5x4-5reps @ 80%

WOD
Every 4 minutes complete...3 rounds (score russian swings completed)
- 400m Run
- 15 T2B
- RKBS (53/35) - as many reps as possible

Thursday 4.21.16
SWOD
- 12 Minutes Tire Flips

WOD
15 Minute AMRAP
- 10 Burpees over the rower
- 250m Row
- 20 Ab-Mat Sit Ups

Friday 4.22.16
SWOD
- OTM Strict Press 10x3 @ 60% (goal is to move the weight as fast as possible with good form)

WOD
For Time 9-6-3
- Bar Muscle Ups
- SDHP (115/75)



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