April 17 - 21, 2017 | "Weekly Programming"

Monday, April 17, 2017
Skill:
Deadlift 5-4-3-2-1
WOD:
~21 Box Overs 24/20"
~21 Thrusters 24/20"
~15 Box Overs 32/24"
~15 Thrusters 115/85
~9 Box Overs 36/32"
~9 Thrusters 135/105

Tuesday, April 18, 2017
Skill:
One mile run FT
WOD:
7 min AMRAP
~7 Kettlebell Swings 53/35
~7 Pushups
~7 Burpees
*Rest 2 minutes*
10 Min AMRAP
~10 Power Snatch 115/75
~10 Strict Pullups (guys)/Kipping Pullups (girls)

Wednesday, April 18, 2017
Skill:
Snatch Grip Deadlift - practice finding all three hang positions on the way up
WOD:
"Double 'A' Annie"
50-40-30-20-10
~Double Unders
~Situps
~Lunges

Thursday, April 20, 2017
WOD:
12 Rounds
~3 Handstand Pushups (guys = strict/girls = kipping)
~6 Overhead Squats 95/65
~9 Sumo Deadlift High Pull 95/65
~12 Goblet Squats 53/35

Friday, April 21, 2017
"This is Sparta!"
WOD:
5 Rounds of:
~10 Snatch 95/45
~10 Burpee Pullups
~10 Thrusters 95/45
~10 Pushups
~10 Front Squats 95/45
~10 Kettlebell Swings 53/35


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