Friday, April 1st WOD

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Workout for Fri., 4/1:

Warm Up –

1 Round of

10 PVC

Front Squat

10 PVC Push Press

10 PVC Thruster

10 PVC

Cluster

Then:

15 Clusters w/ and empty Barbell

Mobility –

Plantar and adductor Lacrosse Smash

WOD –

21-18-15-13-12-9-6-3

Ab Mat Situps

Pistols

RDLs

Isometric Wall Squat Holds

Lateral Box Jumps

Front Squats

OHS

Oblique Twists with MB

Lat Pull down with bands

Snatch

(did you catch it?)

WOD –

Fit:

5 Rounds for Time

3 Lie to stand or 4 Sled Pulls at ½-full body weight.

12 Thrusters (75/55)

Perf:

5 Rounds for Time

3 Rope Climbs on a 10’ Rope

Or 4 Sled Pulls at body weight

12 Thrusters (95/65)

Comp:

5 Rounds for Time

3 Rope Climbs on a 15’ Rope

12 Thrusters (115/80)

Open Gym Suggested Work:

Gymnastics –

Handstand Progression

Speak Your Mind

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