WEEK 14 Apr 3- Apr 9

We start this week with a partner WOD on Monday, and we re test our assault bike capacity on Tuesday. On Wednesday were doing a very popular benchmark WOD in “Fran”, which is a fast paced couplet, including thrusters and pull ups. We are also re testing our 500M row time, but this time we have a burpee penalty, if not completed at the suggested time. On Friday we have a couple of strength movements at body weight, which will test both strength, and muscular endurance. See you all the the gym this week!

MONDAY – Apr 3

Strength

Deadlift 5-5-5
then
One Legged Weighted Step Up 10-10-10 (per leg)

WOD

In teams of two complete
20-15-10 (per person)
Push Press (95/65lbs)
*opposite partner holds the bottom of the push up position
*switch after every set

TUESDAY – Apr 4

Conditioning

4 Rounds
:20 Second Max Effort Assault Bike
*rest 2 mins between sets

WOD

21-15-9
Burpee Box Jump
KB Swings

Finisher

2 Rounds
1 Mins Toe to Bar
1 Mins V Ups
1 Mins Hollow Rocks

WEDNESDAY – Apr 5

Strength

Front Squat 5-5-5
then
Front Rack Lunges 5-5-5 (per leg)

WOD

“Fran”
21-15-9
Thrusters (95/65lbs)
Pull Ups

Finisher

2 Rounds
1 Mins Side Plank (per side)

THURSDAY – Apr 6

Conditioning

500M Max Effort Row
*keep under 1:40 for men
*keep under 1:55 for women
*every second over do 5 burpees

WOD

3 Rounds
350M Row
12 DB One Arm Snatch (45/25lbs) (per arm)

FRIDAY – Apr 7

Strength

Weighted Strict Pull Up 5-5-5
Barbell Row 5-5-5

WOD

For time
30 Body Weight Deadlifts
30 Body Weight Squats

SATURDAY – Apr 8

Strength

Bench Press 5-5-5
Close Grip Push Up 10-10-10
*rest 2 mins between sets

WOD

For time
100 Weighted Sit Ups
*hold plate in front of chest
*at the top of every mins do 5 air squats

SUNDAY – Apr 9

Strength

Push Press 5-5-5
Floor Press 8-8-8
DB Row 8-8-8 (per arm)
*rest 2 mins between sets

WOD

3 Rounds
15 Calorie Row
30 Wall Balls