Thursday, April 14

“Every ceiling, when reached, becomes a floor, upon which one walks as a matter of course and prescriptive right.” – Aldous Huxley

Strength

Alt EMOM 15 mins: Jefferson Curls, Nordic Curls, Banded Prone Lying Leg Curls, and 2 more

Every 1:30 for 15 mins, alternating between:

5 Jefferson Curls, pick load @4442

8 Nordic Curls @3011  (use band assistance if needed in order to keep the hips fully extended throughout the movement)

20 Banded Prone Lying Leg Curls @20X0

30 Frog Pumps, pick load @10X1

Prone Plank Hold, 1 min

• Jefferson Curl

• Frog Pump

WOD

3 RFT: Rows, Alternating Dumbbell Snatches, and Dumbbell Box Step Overs

3 rounds for time of:

Row, 750 m

20 Alternating Dumbbell Snatches, pick load

10 Dumbbell Box Step Overs, pick load

Rebuild Option

Every 2:00 mins for 16 mins, alternating between:

1x [ 5 Barbell Z Press, pick load + 15 Banded Lat Pull Downs ]

1x [ 5 Supinated Barbell Bent Over Rows, pick load + 15 Tempo Push-ups ]

Barbell Z Press @ 2111

Banded Lat Pull Downs @ 20X1

Supinated Barbell Bent Over Rows @ 2111

Tempo Push-ups @ 11X1