Strength
Back Squat
3,3,3,3,3+
70%,80%,80%,85%,90%
You need to warm up before these sets… if you don’t go all out on your 3+ set you are cheating yourself… and the universe.

Wod-
5 rounds for time (we are time capping this, but we are not telling you the time cap)
20 wall balls
15 burpees
12 KB Snatches 55/35 (6 each arm)

8am- endurance- Pin the tail on the donkey- for time
9am- mobility- potato sack races
10am- Wod- 100 mile partner carries- switch anytime, must also take a wall ball with you

11:30 Mystery Wod
12:30 Competition practice with special guests Peyton Manning and John Elway

Its April 1st right?

Warm up… light row… 750 meters

Strength- Deadlift
Same Percentages as all the other lifts this week

Wod-

FRAN FRIDAY!!!!

warm up- mile run or 1600 meter row

Strength- Bench
5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent*******

Wod
“Elizabeth”
Clean 135/95
Ring Dips
21-15-9 reps, for time

Warm up
running intervals Run 400- rest 1:1, 4-5 rounds- add a round from where you were last week

Strength-Time to reset and review all your lifts
Snatch- 10 minutes to warm up then
10 minute EMOM
2 Power Position snatches- add weight as you go.. nothing ugly– work on form– if you can full snatch please do so.

Wod-
“Helen”
400 meter run
53/35 Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time

*this is a wod you can go all out on- dont stop, go unbroked on your kettlebells, fast pace on the run!!