WORKOUTS 4/14-4/19

MONDAY

Metcon

Fran

21-15-9
Thrusters, 95# / 65#
Pull-ups

Gymnastics

100 push up

Score Time

TC 10

TUESDAY

Weightlifting

Front Squat

10 sets for load:
2 front squats
– Lift once every 3:00.

WEDNESDAY

Metcon

Score Time

For time:
22-16-10
ring dips

deadlift 205/135

rest 1:00

15-12-9

power clean 205/135

strict pull up

TC 24

THURSDAY

Metcon

Score Checkmark

For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (35/53 lb)
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

TC 20

FRIDAY

Metcon

Score Reps

2 sets

Every 3 mins

1 min max Pull ups

then 200m run

*each round switch movement until 4 rounds completed

set 1-3 pull up

set 2-4 air squats
TC 12

Gymnastics

Handstand Push-up

Score Checkmark

EMOM 10

4-10 handstand push ups

SATURDAY

8:15am open gym-skill and strength

9:15am team wod

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