Weekly Preview 042219

We’re in for a fun week — starting off the bar muscle-ups on Monday and finishing off the week with our member of the Month WOD Friday!

Monday:

Workout of the Day:
E4MOM 20
40m Sled Push at 3/2 plates added to rogue dog sled
20/15 Cal Bike
6 Bar Muscle ups

Tuesday:

Strength:
Front Squats 5×3 65%,70%,77.5%,80%,82.5%

Conditioning: 
10 Min Amrap
5 Thruster 135/95
7 Box Jumps
9 Burpees

Wednesday:

Cardio Test

3 min Max Double unders

rest 3 min

Tabata Rowing for max cals

rest 3 min

Death by 25′ Shuttle Sprints

Cash-out

50 cals for time on Bike

Thursday:

Weightlifting:
Snatch
12 min to find a Heavy Power Snatch

Conditioning:
EOMOM x 10 min
Odd: 15 push up 15 air squats
Even: 5 Power Snatches 155/105

Friday:

Workout of the Day
Meyer
16min AMRAP
3 Ring Muscle-Ups
4 Squat Cleans at 155#/105#
5 Burpee Box Jump Overs at 24″/20″
200m Run

Saturday:

Workout of the Day:
20 min AMRAP
Teams of 3
50 ft plate push 45/25 *rabbit
Max Burpee T2B
Double KB Wall sit 35/16

Plate Push across floor. Alt hands and switch after every 50′

Sunday:

“Secret”

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