170424

Training Plan WOD for Monday, April 24th, 2017:

Wod with Class:
30 min EMOM, alt*:
DB Snatch (Heavy)
Dubz
Weighted Strict Pull-Up, or Sternum-2-Rings

*Use the first round to establish a baseline: Working at around 80% perceived effort for 40 seconds, record your score. Try to maintain this score for each of the three movements for all 10 rounds.

Midline Stability:
4 Rounds:
25 Weighted GHD
50 ft. Handstand Walk

High Hang Snatch:
5 x 2 @ 60% 1RM*
*2.5-5kg Increase from last week

Front Squat
Build to 75% for a triple*
2.5-5kg Increase from last week
Then 2 x 3 @ 10% Lighter

Romanian Deadlift
3 x 8 @ 60% 1RM Deadlift*
*2.5-5kg Increase from last week