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)