April 2016

Strength –

Back Squat: (3-6) sets of 3 at 88% of 1RM
or
Front Squat: (3-6) sets of 3 at 85% of 1RM

Conditioning –

21-15-9:
Thruster with dumbbells, 50#/30#
Pull-ups
or
21-15-9:
Thruster with barbell, 95#/65#
Pull-ups

Strength/Skill –

Carl Paoli Progression: Frog Stands
(transition into handstands only if time permits)
Carl Paoli Progression: Pistols
Pose Running Drills

Conditioning –

“Megan” – For time,
1 mile run
50 pistols, alternating
1 mile run
50 push-ups, hands turned back

30-minute time cap.

Rest Day

General Warm-up

Conditioning –

Hero WOD “RJ” – in teams of 2,
5 rounds for time:
800 meter run
5 rope climbs
50 push-ups