04.24.18

STRENGTH

Deadlift

WOD

3 Rounds

10x G2OH (135/95)

400m Run

04.23.18

STRENGTH

Clean & Jerk

WOD

50, 40, 30, 20, 10x

  • Thrusters (75/55)
  • Double Unders

04.20.18

STRENGTH

HSPU, HS Hold, Wall Walks

WOD

500m Row

100x Wall Balls

500m Row

04.19.18

STRENGTH

4 Rounds – not for time

10x Banded Good Mornings

5x Each Arm DB Strict Press

10x Air Squat

WOD

15 Minute AMRAP

15x Deadlift (115/75)

12x Hang Power Clean

9x Front Squat

6x Push Jerk

3x Thrusters

04.18.18

STRENGTH

Hang Power Clean

WOD

4 Rounds

500m Row

10x OH Squat (135/95)

04.17.18

STRENGTH

Rope Climbs

WOD

6 Minute AMRAP

42x Double Unders

30x Wall Balls

18x Pull Ups

-rest 5 minutes

6 Minute AMRAP

21x Double Unders

15x Wall Balls

9x Pull Ups

04.16.18

STRENGTH

Double Unders

WOD

3 Rounds

Every 6 Minutes:

500m Row

15x Push Press (115/75)

15x T2B

04.13.18

WOD

Teams of 3

400x Squat

300x Med. Ball Sit Up

200x G2OH (95/65)

100x Push Ups

04.12.18

STRENGTH

4 Rounds – Not for Time

10x Banded Good Mornings

10x HR Push Ups

10x V-Ups

WOD

20 Minute AMRAP

10x Deadlift (185/135)

10x Bar Facing Burpees

200m Run

04.11.18

WOD

800m Run

50x OH Squat 65/45

40x Sit Up

40x KB Swing

30x Push Ups

20x Pull Ups

20x Wall Ball

800m Run