WODs 4.3.17 - 4.7.17

Hope everyone had a great spring break!  I had an awesome time this Saturday competing with my cousin Mark Underwood. If you have not stepped out into that competitive environment yet I highly recommend it. You always come away with a great learning experience.

We are going to be moving into a strength phase with our programming meaning we will be spending a bunch of time squatting heavy loads.  Awesome stuff.  The magic happens in the squat rack!

Monday 

15 Mins to work up to a 1 RM Back Squat

Then

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups or 10 Push Press 95/65
95/65-lb. front rack walking lunges, 15 steps

Tuesday

1 set max strict pull ups  or closest modification

1 Set max effort ring dips

1 Set Max Effort Push Ups

1 Set Max Plank

Then

Jackie

1000 M Row

50 Thrusters 45LB

30 Pull Ups

Wednesday

Work to a 3 rep TNG Deadlift

Then

21-15-9

Deadlift 225/155

KB Swing 70/53

 

 

 

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