TODAY’S WORKOUT:

“Friends don’t let friends skip leg day.”

041918 WOD

A. Group warmup

B. Turkish get-ups

Every 2:00 for 12:00, perform 2-4 consecutive reps per side. Build across six sets to a challenging weight.

C. 15:00 AMRAP in teams of two, alternate to complete full rounds each of the following:

5 deadlifts (185/135)

7 handstand push-ups

35 double-unders

* Individual option: Rest 1:00 after each round.

D. Optional mobility

1:00 couch stretch / side

1:00 pigeon pose / side

1:00 lat stretch / side

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome

041818 WOD

A. Group warmup

B. Four sets of:

Single-leg Romanian DL with kettlebell x 6-8 reps @ 30×1

DB bench press x 10-12 reps @ 20×1

Glute hip bridges x 10 – 15 with 3-second pause at top

15 minute time cap

C. Five rounds for max reps:

1:00 ME Overhead barbell lunges (95/65)

0:20 ME box jump-overs (24/20)

0:40 rest

C. 4:00 Tabata

Strict pull-ups/

Strict chin-ups

>>Modifications will be given

Coach Korey with a 200 pound snatch on Monday evening

041718 WOD

A. Group warmup

B. With a teammate, every 5 minutes, for 30 minutes (6 sets) for times:

Row 500 meters (partition)

12 synchronized toes-to-bar

16 synchronized push-ups

C. Three rounds:

0:30 hamstring curls with med ball

0:30 rest

0:30 Russian twists with med ball

0:30 rest

0:30 handstand hold / walk / shoulder taps

0:30 rest

>>Modifications will be given