042116

ACTIVE REST

30 minute run or row

Followed up with Tabata Planks

* if you feel that you don’t need the active rest, choose a WOD that you missed throughout the week.

042016

STRENGTH

1 Rep Jerk

WOD

For Time

5 Rounds

60 Double Unders (scale 2 to 1)
40 air squats
20 calorie row or 200 meter run

041916

STRENGTH

Front Squat – 3 Rep Max

WOD

For Time:

50 Clean and Jerks 135/95

*every minute on the minute 5 pull ups

041816

Stamina Training

EMOM x 10

ODD – 10 Hand Stand Push Ups
EVEN – 15 Wall Balls

WOD – Nancy

[RFT] – 5 Rounds For Time of:

–   400 Meter Run
–   15 Overhead Squat (OHS)  @  95 lbs / 65 lbs

Maupin

Hero WOD

4 ROUNDS FOR TIME:

800 meter run
49 Push Ups
49 Sit Ups
49 Air squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

041616

TEAM WOD SATURDAY

Teams of 3:

100 Cal Row, 100 Deadlifts, 135/95
80 Cal Row, 80 Hang Power Cleans, 135/95
60 Cal Row, 60 Front Squats, 135/95
40 Cal Row, 40 Push Jerks, 135/95
20 Cal Row, 20 Clusters, 135/95

041516

WOD

FOR TIME

3 Rounds:

7 Squat Cleans, 205/145
14 Hand Stand Push Ups
200 meter run

* scale accordingly

Active Recovery

3 x 500 m row – 3 minute rest in between

041416

SKILL WORK

Gymnastic Work – choose a skill (handstand push ups, hand stand walks, chest to bar, muscle ups, etc…)

WOD

5 Rounds For Time

10 Push Press 135/95
8 Box Jumps 30/24
2 Rope Climbs

*scale accordingly

041316

STRENGTH

5×5 Deadlifts @ 60%

4×6 Back Rack  Lunges (3/side)

WOD

3 cycles of 3 min AMRAPS

4 Chest To Bar Pull Ups
8 Burpees
16 Double Unders

1:30 REST

041216

STRENGTH

EMOM X 9 – 2 snatches @ 75%

WOD

For Time:

21 Hand Stand Push Ups (HSPU)
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row