Author: IronBornAdmin

WOD 4/28/19

Strength: Back Squat Build to heavy 5 rep 10-7-5-5-5   WOD: EMOM 20 Min: Min 1: 15 KB Swing Min 2: 15 Wall Bals Min 3: 15 Sit Ups Min 4: 15 Cal Row Min 5: Rest

WOD 4/27/19

Strength: Bench Press Build to heavy 1 rep in 15 min Rep Scheme: 10-7-5-3-1-1-1   WOD 5 Push Up 10 Box Jump 15 KB Swing 15 Double Unders 150 M Row

WOD 4/26/19

Strength: Strict Press Build to heavy 1 rep Rep Scheme: 10-7-5-3-1-1-1 make small jumps. strict press gets heavy quickly   WOD: AMRAP 20 200M Run 15 Box Jumps 20 Sit Ups 15 Burpees 20 KB Swings

WOD 4/25/19

Strength: Front Squat: Build to heavy 1 rep Rep Scheme: 10-7-5-3-1-1-1   WOD: AMRAP 18 150 M Row 5 Toes-To-Bar 10 Burpees 15 Air Squats 20 Double Unders    

WOD 4/24/19

Strength: Push Press: Build to heavy 3 reps Rep Scheme: 10-7-5-3-3-3   WOD: AMRAP 18 8 Toes-To Bar (or 16 Sit Ups) 200 M Row 12 Push Press (must CLEAN barbell from floor) 200 M Run