Thursday, April 23

muscleupfri

Lift

Deadlift: 5×75%, 3×85%, 1×95% (max out if possible)

 

WOD

For time:

100 double unders

80 Russian Kettlebell Swings

60 Abmat Sit-ups

40 Back Extensions

20 Toes to bar

10 Deadlifts

L1-choose weight, 200 single unders

L2- 1.5 pood/1 pood/225/155 pounds

L3-1.5 pood/1 pood/275/185 pounds

Wednesday, April 22

jerkthursday

Lift

Thruster: 2-2-2-2-2 (75% of 1RM)

 

WOD

For time:

Row 500m

50 Barbell thrusters

30 Box jumps

Row 500m

25 Barbell Thrusters

15 Box jumps

Row 500m

15 Barbell Thrusters

9 Box jumps

 

L1-choose weight and box height

L2- 45lb/35lb bars and 24”/20”

L3- 65lb/45lb bars and 30”/24” box

Friday, April 17

pmefclasstues

4:30 pm Elite Fitness Class

As part of your warm-up, do 15 push-ups.

Lift

Bench: 3×70%, 3×80%, 3×90% (max out if possible)

 

WOD

For time:

9-7-5 of:

Clean and Jerk

Push-ups

15-10-5

Kettlebell swings

Ring dips

21-15-9

Back Squat

GHD Sit-ups

 

L1- choose weight

L2- C&J 115/75 and Squat 95/65, 1.5/1pood

L3- C&J 185/115 and Squat 135/95, 2 pood/1.5 pood