6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

This Weeks Training – 4/4/16 – 4/8/16

April 04, 2016

Monday
Skill/Strength
Partners
OH Walking Lunges
95/65
– short distance of the gym. Partner 1 lunges across to Partner 2. Partner 2 lunges across. Each partner will make 4 passes.
– scale to empty bar or bumper plate
WOD
Partners
Double Grace
60 x clean & jerks 135/95
– I go you go 1 rep at a time
Tuesday
Skill/Strength
6 minutes of Chelsea
5 x pullups
10 x pushups
15 x squats
WOD
“80-40-80”
NOT FOR TIME (class time limit)
3x3x3x3 hang power clean @ 80% of 1rm power clean
3x3x3x3 front squat @ 40% of 1 rm (must clean from floor)
3x3x3x3 hang squat clean thruster @ 80% of 1 rm thruster
Wednesday
Skill/Strength
Run 1600m for time.
WOD
For time
50x box jumps 24/20
50x pushups
100x Double-unders
50x pushups
50 x box jumps 24/20
Thursday
Skill/Strength
Partners
Row 500m x 3 each (I go/You go)
WOD
AMRAP 10 minutes
20x KB snatch (55/35) 10 each arm
10x Burpees
10x Toes to bar
6x pistols 3 each leg
Friday
Skill/Strength
2x2x2x2 Full Snatch
– increase across sets and work up to a heavy double for you today.
WOD
10-8-6
deadlifts 185/115
HSPU
then
5-4-3
run 200m
Power Cleans 185/115
wall balls 20/14

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