April 2016

WOD: 5 rounds for time: Run 200m. 10 Box Jump (30,24″) *goal is to go higher than usual for box jump.

WOD: *Compare to Monday Feb. 29. Fight gone bad style: 3 rounds, 5 min each with 1 min rest between rounds for max reps: 1. Box jumps (24/20”) *scale to step ups if needed 2. Power Cleans (95/65#) *scale to 65/45 3. Double-unders 4. Front Squats (95/65) *scale to 65/45 5. Burpees Rest 1 min.

Saturday April 16. ALL DAY: Team competition at CF Dog Fight in Indy (Shaun, Heather, Austin, Katie B) 10-11a: Open gym. 11a: Team WOD with Cameron! Sunday April 17. Gym Closed- REST DAY!

WOD: A. Snatch skill work B. EMOTM x 12 min: 1 Snatch at above knee +1 Snatch at below knee * can be power or full +1 overhead squat *add weight ~EOM. *goal is to go heavier than Monday April 4.

WOD: 2 Person teams, alternating full rounds: AMRAP 12 min: 3 DB Renegade Rows (pushup, left row, pushup, right row) 5 burpees 7 Box Jumps (24/20)

WOD: A. Deadlift EOMOTM: 1. 3×70% 3. 3×80% 5. 3 +90% *all % based off 1rm from cycle test. B. Death by pullups. (make these as hard as you can for the individual, but still getting work in) 10 min cap. min 1: 1 pullup. min 2: 2 pullups… etc. If you fail in any

WOD: A. Row technique: https://www.youtube.com/watch?v=iax91hM0aA8 B. 4 x 500m / 2 min easy Row four 500 meter pieces. Row for two minutes at light pressure between each 500. *goal is to keep these 500s at a fairly high intensity but keep no more than a 2-3 sec difference between each.

Saturday April 9. 8a-11a: Open Gym. 8a-11a: FREE in-house power lifting meet. (Ethan) https://www.facebook.com/events/1586691034955114/ 11a: FREE Community workout. https://www.facebook.com/events/194841824221416/ Sunday April 10. Gym Closed- REST DAY!