April 27- May 2 WODs

MONDAY, April 27

Warmup: 500m row or run, then spend 5 minutes on hip mobility and strength: 10 weighted lunges; 10 Back Ext; 10 squats ending with 30 seconds in active hold at the bottom of the squat.

S/T: Coan/Phillipi Deadlift Cycle, Week 4

Work up to 2@90% or 1RM, then 3x5@75% with 90-120 sec. rest between

WOD: Row or Run 1000m

50 thrusters (95#/65#)
30 muscle ups

L1=45/25#; box or tricep dips

L2=65/35#; box or tricep dips

Rx=95/65# (if you can do the weight, but not the MU, sub-out ring dips)

COMP=105/75#

TUESDAY, April 28

Warmup: 3x200m sprints (row or run), then immediately do 15 pushups.

Then 3 Rounds of 10 KB Overhead pulses AHAP

S/T: Push presses

Work to heaviest 6, then perform 4x8

WOD: 3 rounds

10 Thrusters (135/95#)
10 Deadlifts (135/95)

L1= 55/25#;

L2= 85/55#;

Rx= 135/95#

COMP= 155/105#

WEDNESDAY, April 29

Warmup: 3 minutes of jump roping, then “Roxanne Burpees”. End it with ME Back Ext.

S/T: Front squats6-5-3-3-3-3

WOD: 4 rounds (compare to February 9)

2 Wall Walks
4 Power Snatches
6 Ground to Overhead
8 Box Jumps
10 KB Swings

L1=45/35#; 20/16” box; 26/18# KB

L2=65/55#; 20/16” box; 35/26# KB

Rx=95/65#; 24/20”; 53/35# KB

COMP=135/95#; 24/20”; 70/53# KB

THURSDAY, April 30

Warmup: 
400m Run
3Rounds
10 Lat Pull Ups
10 Lateral Banded Steps
10 V Ups
10 PVC OH Squats

S/T: Snatch - 50% x2, 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1., 80%x1, 85%x1, 90%x1

WOD:4 Rounds

10 Clean And Jerks (155/115)
10 KB Swings (70/53)
10 Sec L Sit on Rings
10 Front Rack Lunges (155/115)

L1=45/35 26/18 box support

L2=95/65 53/35 ring support

Rx=above

COMP=(185/135) KB 150/100

FRIDAY, May 1

Warmup: Coach’s choice

S/T: Pendlay Rows https://youtu.be/ZlRrIsoDpKg

work up to a heavy 5

Then do 3x5

WOD: EMOM for 15 min.

3 power snatches
6 box jumps

L1= 45/25#; 20/16” step-ups

L2= 65/35#; 20/16”

Rx= 95/65#; 24/20”

COMP= 115/85#; 24/20”

SATURDAY, May 2 Community Day and Start Strong graduation!Invite your friends and family!!

Warmup:400m Run/Row or 3 min of Jump Rope

S/T: Team Tire Flip to the pole and back 2-3 people on a team and you can flip as a team or one at a time. 

WOD12 Min AMRAP

200m Run

8 Goblet Squats (53/35)

8 Pull Ups

8 Sit Ups

L1

100m Run
8 Squats
8 Ring Rows
8 Sit Ups

L2

200m Run
8 Goblet Squats (35/26)
8 Banded Pull Ups
8 Sit Ups

Rx- Above

Comp w/20 weight vest

200m Run
8 Goblet Squats (70/44)
8 Pull Ups
8 Sit Ups