Archives for April 2015

Coach Led WU: Half Kneeling Paloff
STRENGTH
1) Deadlift: 1RM (goal is to go up from 1RM
we tested on 1/6)

WOD
3Rds:
20 Wall Balls
10 T2B
Finish: 400m Run or 500m Row

Coach Led WU: Candlestick Hang + Spiderman to Half Kneeling Lunge
STRENGTH
1) Ladders
2) Hang Power Snatch: 6×2 (fast & aggressive,
we max deadlift tomorrow, so nothing crazy)

WOD
21-15-9
Push-ups
Pull-ups
Sit-ups

Coach Led WU: Candlestick Hang + Banded Lat Pull-downs
STRENGTH
1a) Zercher Squat: 4×6
1b) Scoop Throw: 3×5 (superset with first 3 warm-ups)
2a) Press: 3×8
2b) Band Pull Aparts: 3×10/ea (up & down)

WOD
Max Effort Row: 5Rds (30sec Work/~90sec Rest)
(Maximal calorie output on each round, take
extra time for mobility/recovery work)

Coach Led WU: Quad. Bird Dog + Pec Fly
STRENGTH
1a) Get-up Sit-ups: 5×5 (slow & controlled)
1b) Stone Carry: 5x20m

Partner WOD
3Rds/ea:
5 Power Cleans
10 Box Jumps
10 Russian Twists w/ Chest Pass
150m Run
(Alt. partners each round, as soon as
your partner leaves on the run you may
begin power cleans )