Thursday 4.16

THURSDAY

STRENGTH: Split Jerk
2-2-2-2-2, done no more than E2M
then Bench Press 5-5-5-5

VirtualWOD
Core Work: 2 Rounds, 1:00 each movement
Single Leg RDL, R
Lunge, R Side Only
Single Leg RDL, L
Lunge, L Side Only
V-Ups
– Rest

WOD w/Equipment : 4 Rounds, each round 3:00 with 1:00 rest
5 Burpees
2 Single Arm Thruster, each arm
8 Sumo Deadlift High Pull
– Increase Thruster by 1 rep each cycle, continue building each full round

WOD w/o Equipment: 4 Rounds, each round 3:00 with 1:00 rest
5 Burpees
1 Squat-Lunge Complex (1 Jumping Squat + 1 Jumping Lunge each side)
8 Hand Release Push-ups
– Increase Squat-Lunge Complex x 1 Squat each cycle, continue building each full round

Extra Work
1. 3 Rounds, each piece 1:00
Banded Good Mornings (Use light weight if no band)
Weighted Step Ups, alt. legs (no heavier than 25#)
Seated Hold (same pos. as Russian Twists just no twists)
Handstand Hold (any)
Parallel Squat Hold
– REST

2. Deadlift
EMOM 6m: 6 reps, at least 225/155, no heavier than 315/205, must be UB each set