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6 April 2018

6
Apr

6 April 2018

6 April 2018

Warm-up:  W Alabama Run, Burpee Broad Jumps across gym, bear crawl gym

Strength:  Clean, yes Squat: 3-3-3-1-1 Build each set- Last set should be max load.

WOD: For Time (using ONE Bar!)

  • One Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
  • 15 Shoulder to Overhead (95/65)
  • One Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
  • 15 Hang Squat Cleans (115/85)
  • One Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
  • 15 Front Squats (135/95)
  • One Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
  • 15 Back Squats (155/105)
  • One Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
  • 15 Deadlifts (185/135)
  • One Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

Cool Down: 4 Sets:  10 GHD Sit-ups / 20 Russian twists with a plate

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