Schedule for easter below:
Fri WOD (Good Friday): 7:00, 10:00, 16:00, 17:00
Sat-Sun: No classes
Mon: Normal excluding WOD 7:00&19:00 is off.
Monday
Back squat or Front squat
5 x 4 (heavier than last week)
15-20 mins for quality:
12 dual KB/DB front rack lunge (moderate weight)
20+20s side plank*
20 goblet squat 31X1
8-12 strict T2B
40s weighted wall sit or 20+20s one leg wall sit
*add DB to free hand for challenge
Tuesday
5 sets of pull ups: challenge yourself this week: add reps/weight.
Metcon:
Within 3 min
400m run
max reps kipping HSPU
Within 3 min
400m run
max reps kipping pull up
Within 3 min
400m run
max reps kipping T2B
Within 3 min
400m run
max reps DU
*Scale running distance if unable to finish between 1:45-2:15
Wednesday
4 sets not for time:
20 alternating DB floor press
12 heavy russian swing
:30s hollow rocking (or hold)
Metcon:
EMOM 20
1 power clean
2 push press
3 burpee
4 wall ball
* find heavy but sustainable weight
Olympic: Clean
Thursday
WOD (S):
5 rounds for time
20 lunges
15 air squat
10 push up
10 pull up
15 burpee
20 KBS 24/16
rest 2:00 between rounds
Friday
Good Friday WOD 7:00, 10:00, 16:00, 17:00