140413 Rest Day
Rest Day Happy Birthday Starr!!! Congrats Brent!!!
April 2014
140412 Saturday
Day 6WOD 140412 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – stone carry – down and backon the odds – 12 step-ups (total) – 20" box -rest accordingly- For time: (no racks)60 back squats30 push jerks15 burpeesL1 – 95/65L2 – 115/75L3 – 135/95
140410 Thursday
Day 4WOD 140410 warm-up – Coach’s Choice EMOM for 10:00 of:5 kb swings5 goblet squatsL1 – 16kgL2 – 24kgL3 – 32kg -rest accordingly- For time:400m sandbag carry30 power snatch – 75/45200m sandbag carry15 power snatch – 75/45
140409 Wednesday
Day 3WOD 140409 warm-up – Coach’s Choice 5 rounds of:5 bent row w/3 second hold – barbell comes to rest between each represt 2:00(keep barbells together for WOD) 3 rounds of: (45/25)10 dumbbell overhead walking lunges (R arm) – total steps10 dumbbell overhead walking lunges (L arm) – total steps1:00 rest (after completing 20 total
140408 Tuesday
Day 2WOD 140408 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 10 sdhp – 95/65 (scale from there)on the odds – 10 high box jumps (jump on to something, avoid stepping if possible) @ 10:00…8 rounds of tabata jump rope (don’t deviate from your skill set) -rest accordingly- AMRAP in 6:00 of:burpee
