WOD

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!!

Warm up
30 second bike intervals- teams of two or three- get through 8 intervals.

Strength-
Strict press- warm up those shoulders before jumping into this
5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent*******

Wod-
“Diane”
Deadlift 225 lbs/185
Handstand push-ups
21-15-9 reps, for time

Still have gas in the tank- you shouldnt- but here is the extra work.
10 minute EMOM
SPRINT 100m, 7 burpees,

1 537 538 539 540 541 565