WODs 4.15.19 - 4.19.19

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Monday

Back Squat

5 x 7 @ 75%

Then

Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar

Aim is to build upon the weight used last week on the lunges.

Tuesday

Conditioning
"Bad Blood"

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

Extra work

Strict Handstand Pushups
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.

Recovery Row
2,400 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

Wednesday

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts

Thursday

Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week's percentages.

Split Jerk
5 Sets of 1 Rep
Aim to build upon last week's percentages.

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Friday

Handstand Walk Practice
10:00 for quality practice.
Let's challenge ourselves at our own respective level through distance, varying directions, and obstacles.

For Time:
200 Meter Run, 21 KB swing, 21 Burpees
200 Meter Run, 18 KB swing, 18 Burpees
200 Meter Run, 15 .KB swing, 15 Burpees
200 Meter Run, 12 KB swing, 12 Burpees
200 Meter Run, 9 KB swing, 9 Burpees
200 Meter Run, 6 KB swing, 6 Burpees
200 Meter Run, 3 KB swing, 3 Burpees

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