Monday 04-02-18 S

Monday, April 2, 2018

Warm Up: 

Row, Bike, or Run X 3 mins 

Couch Stretch X 2 mins/1 per

Wall Wrist Walks X 1 min  

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Coach Leads...

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Grab 2 KBs & Perform 10 KB Deadlifts @ 53/35

Grab Medicine Ball & Perform 10 Wall Balls @ 20/14  

Grab Ab-Mat & Perform 20 Ab-Mat Sit Ups 

Grab Barbell & Perform 10 HPCs + 10 PCs @ empty BB 

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Coaches Choice: 

- Dynamic Drills 

- Skill Work/Focus 

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Workout: 
30 Min Running Clock: 

3 Rounds:  
25 Double KB Deadlifts 53/35  
25 Wall Balls 20/14 
50 Ab-Mat Sit Ups  
- wod #1 capped at 14 mins 
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Rest 3 Mins (put away Ab-Mat & KBs)    
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2 Rounds: 
40 Walking Lunges (adv. 20 Alt Pistols)  
20 Toes to Bar  
- wod #2 capped at 24 mins  
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Rest 3 Mins (put away Med-Ball)  
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1 Round:   
30 Power Cleans @ 155/105 (adv. 185/125)  
- scale to a hang power clean as needed 

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