Buy In:
Mobility…2 min hamstring/ball
T-walks
Sampson Lunge
Side Lunge
Skill: Tire Flip (yep!)
WOD:
1 Tire Flip Jump Through
200m Run
2 Tire Flip Jump Throughs
200m Run
3 Tire Flip Jump Throughs
200m Run
Continue for 14 min, score = # of Tire Flips
Cash Out:
10 Push-ups
15 Halfmoons
5 Rounds
Fantastic work on Back Squats today team!!! PR’s everywhere today!
Buy In:
10 Goodmornings
10 OHS
10 Pass Throughs
3 Rounds
1 min Figure 4
Wendler: Back Squat…if you are on schedule (finished Cycle 2 last week) you will be finding your new 1RM’s this week
WOD
“Joe” (slightly revised)
5 Thrusters (95/65)
7 Bar Facing Burpees
9 Pull-ups
21 DU’s
6 Rounds
Cash Out:
100 Mason Twists for Time
Buy In:
Pick your pain mobility (recommend hitting the hamstrings and lower back)
20 Goodmornings with empty bar
Wendler: Deadlift
WOD:
20 Deadlifts (60% 1RM)
10 DU’s
15 DL
20 DU’s
10 DL
30 DU’s
5 DL
40 DU’s
(Compliments of April Athlete Spotlight Audrey Andersen)
Cash Out:
Mobility of choice
Buy In:
400 meter run
Lateral plate jumps: 3 rounds of 30 sec max effort
Skill: Rope Climb
WOD:
1 min max rope climbs
30 sec rest
1 min max push-ups
30 sec rest
1 min max hollow rocks
30 sec rest
1 min max OH Lunges (45/25)
3 Rounds
Cash Out:
100 Sit-ups for time
Buy In:
10 Goodmornings
8 Bootstrappers
6 Inch worms
2 Rounds
Wendler: Strict Press
WOD:
“DT”
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
5 Rounds
Cash Out:
Mobility
