28/04 - 03/05

Monday

STRENGTH - 3 ROUNDS

5 Nordic Negatives
2-5 Weighted Pull-ups
Max L-sit Hold

WOD - amrap 10 MIN

21 TTB
21 Hang Power Cleans
15 TTB
15 Hang Power Cleans
9 TTB
9 Hang Power Cleans
In Time Remaining: Max Rounds of:
1(+1) Pull-ups
1(+1) Burpees

Tuesday

STRENGTH - 3 ROUNDS

5 Back Squats
5 to 8 Heavy DB Strict Overhead Presses

WOD - E.M.O.M 10 MINUTES

Every minute: Max Thrusters
On the odd minutes: 14 Air Squats
On the even minutes: 14 Alternating DB Snatches

Wednesday

strength - gymnastics 3 rounds

Max Front Lever Raises or 5 Front Lever Negatives
Max Pause Ring Dips (Pause at bottom 3”)

wod - team of 2 - for time

Complete 120 Toes-to-Rings as a team
A: TTR
B: Plank
Buy in: 1(+1) D-Ball Cleans

Thursday (Closed)

Friday

wod - for time
”Painstorm”

3 Rounds of:
25 Air Squats
25 KB Swings
Into 3 Rounds of:
400m Run
30 Sit-ups
Into 6 Rounds of:
3 Devil’s Presses
6 DB Burpee Box Step-over
9 Pull-ups
12 Overhead DB Lunges (6 each leg - both DB’s)

Saturday

TEAM OF 2 - for time

“Sisyphus”

Complete 160m D-Ball Carry distance as a team

Each player takes turns in carrying D-Ball 8m forward, same player must roll the ball back to the other player using their arms only
On the 2 minute: 10 Synchro Burpees