4/15/19-4/19/19

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Monday

Tempo Front squats 6×2
32X1 65-85%

“”Pay your taxes””
12 min AMRAP
Tax:40 DB front squats 50/35
max rds in remaining time
30 Dbl unders

Everyone loves tax day!  We will warm you up for taxes by dialing in position via the tempo squats.  Be aggressive on the taxes.  There is no more squatting after the buy in.  The key to the wod is breathing.  Take a breath every rep and focus on relaxing during the double unders.

Tuesday

17 min AMRAP
40 burpees
30 power cleans 115/75
30 burpees
30 power cleans 135/95
20 burpees
30 power cleans 155/105
10 Burpees
max reps 185/125

Don’t start off too fast on this one.  The key to finishing is maintaining technique thoughout.  Set a pace you can hold and speed up during the last few minutes.

Wednesday


Bar muscle/rope climb skills

3 bar muscle ups beginning each round
10-8-6-4-2
Front rack lunges 115/75
20-16-12-8-4 KBS 70/53
10 Rope climb cashout

Today is a little it of legs, and a lot of upper body pulling.  By combining pulling movements, we can really build some upper body strength.  Don’t go to failure on gymnastics movements.  The reps are low on the bar mu to allow us to build technique.

 

Thursday
rowing technique and strict HSPU skills

Row 1k
15 Ball slams 40/30
7 strict HSPU
Row 750
15 Ball slams 40/30
7 strict HSPU
Row 500
15 Ball slams 40/30
7 strict HSPU
Row 250
7 strict HSPU

If handstand pushups are a weakness, I made a template that is posted by the GHD in the back of the gym that you might want to take a look at.  We can scale this with abmats or DB seated press if needed.  Try and go for negative splits/500m on the row.

Friday

Deadlift 3 EMOTMx8 min up to 80%
no bounce

3rds
400m run
15 Deadlift 225/155

15 Box Jump overs 24/20

On today’s deadlifts, focus on staying engaged on the way down.  We want these all dead stop.  touch and go is fine for the wod.  You should use a weight that you can get atleast 1 round unbroken.  We want you working with weight that will allow you to attack the run.