WOD for Monday April 8th:

CIMG0946

STRENGTH:

6 rounds

4-6 reps Romanian Deadlift tempo 30×1

25 Sit ups – anchored no abmat

CONDITIONING:

3 rounds

1 minute max reps Mountain Climbers

:30 rest

1 minute max reps Hand Release Push Ups

:30 rest

1 minute max reps Toes Through Rings (sub K2E, hanging knee raises or v-ups)

:30 rest

 ENDURANCE WOD:

Choose 1 sport:
Swim
5-10 minutes mobility
The Missing Shoulder Corner, Volleyball, and Katie Hogan Part 1
Dynamic warm up
500m easy swim
5-10 minutes drill work:
3x 3 different swimming drills
Follow drill set with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout

10 x 30 seconds max effort using paddles and buoy
Recover 2:00
Begin each effort from a dive if possible

Rowing
5-10 minutes mobility
dynamic warm up
15-20 minutes drill work
3X 3 different rowing drills
Follow with 3 sprints < 100m 80%, 90%, and 100%.
Recover completely and begin wod.

10 x 30 seconds max effort
Recover  2:00
Come into each rep at full speed to maximize 30 seconds. For example, use a 10-15m “build up” to begin rep at speed.
Drag factor is athlete’s choice
500 easy cool down

Thought for the Day:

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

March Firsts

Jenny H – Dead Hang Pull Up

Christina G – 20″ Box Jump

Doreen B – Ring Support

March Personal Records

Leo K – 9:00 plank

Wendy S – 200# back squat

Jimmy M – 5 unassisted pull ups

Mike P – 165# snatch, 205# press, 345# back squat and 405# deadlift

Kelly O. – Randy Rx’d 6:25

Mo K. – +110# on CFT

Eban H – 133 Double Unders in 2 minutes

Todd J – 215# press

Tony S – 145# press, 305# back squat, 345# deadlift

Kaitlin – 285# back squat, 100# press, 300# deadlift

Alan F

Tom K

Maggie L

Corey S

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