27Apr21015 – Monday

A. Snatch -7×1
Work to a heavy Single


B.WOD – 2rft


1000 m Row
50 Thrusters (65,45)
25 Pull-ups

 

28Apr2015 – Tuesday

A. Clean & Jerk – 7×1
Work to a heavy single.

B. WOD

400 m run buy-in,

21.15.9
Front Rack Lunges (95,65)

Push Press (95,65)


400 m run cash-out.

 

29Apr2015 – Wednesday

A. 1 Mile Run for time.

B. WOD – 21.15.9

Burpee Box jumps (24,20)
Deadlift (225,135)
HSPU


20 min CAP


 


30Apr2015 – Thursday

A. Push Press 5×5


B. Row- 3x1000m 1:1work/rest


 


01May2015 -Friday

A. Back Squat 4×5


B. WOD – 5RFT

12 pull-ups
12 ghd sit-ups
24 air squats

Then,”Grace”

30 C&J (135,95)