Friday, 21 Apr 17

But by all means, get jacked for Deadlifts first!!!

Warmup #1:
400m Row
5 Banded good mornings
10 yards Frankenstien
10 yards Walking RDL and leg swings
15 Squat to stand
15 Bent-knee iron cross (each side)

Strength:
Deadlift 1x3 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x3+ at 90% 1RM

Warmup #2:
10 yards Pigs on ice skates
5 Wall ball shots
5 Burpee pull-ups
30 seconds Hollow body hold on bar
10 Ring out the towel (each side)
5  Roll to candlestick with hands down

WOD:
"Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Tuesday, 18 Apr 17

Warmup:
20 cal Assault Bike
10 Jumping pull-ups
10 Push-ups
10 Fire hydrant circles (each side)
10 Cossack squat (each side)
30 seconds Hollow body hold on bar
10 Headstand to push-up

WOD:
"Cindy"
Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats