Sunday 170423

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Log Press

Skill Work:
Atlas Stone Lifts

MetCon:
Team WOD
15 Min AMRAP —
100ft Atlas Stone Carry, then 50ft Bear Crawl and 50ft run / 30 second Weighted Plank Hold
 (45/25*)

Teams of two.  50ft is redline to redline.  You may carry the stone any way how but try to carry it on your shoulder.

Partner 1 places the plate on Partner 2’s back and then performs a 100’ atlas stone carry followed by a bear crawl/run while Partner 2 holds a 30 second weighted plank hold and then rests.  Then Partner 2 will perform the carry and bear crawl/run while Partner 1 holds a 30 second weighted plank hold.

*Scale as needed

Sunday 170409

Class Announcement:  No class next Sunday, April 16th (Easter Sunday)

Strength: 
Bench Press 3-3-3-3

MetCon:
For time, with a partner(s), complete–
35 (heavier tires)/50 (lighter tires) tire flips
After each tire flip, complete 1 tire jump, plus 3 push-ups from tire

Every 5 min, run 1 lap around the building with a pinch grip on the plate(s) (15/10)

Sunday 170402

Class Announcement:  No class Easter Sunday, April 16th

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Back Squat Party
EMOTM complete 2 back squats from a rack (75/135)
Add 10s per minute up to 225/135 pounds.
Then add 5s per minute until you cannot complete the 2 reps.

MetCon:
EMOTM 16 Minutes*
50ft Farmers Carry @ 2 x KBs (AHAP)
10 x Push Ups
15 x Air Squats

*Scale as needed