Tuesday, 4/30/19 Strength 3×4 Front Squats @70% WOD 3 Minute AMRAP: 20/16 Calorie Row 20 Lateral Burpees Over the Rower Max Wall Balls (20#/14#) Rest 3 Minutes 3 Minute AMRAP: 20/16 Calorie Row 15 Lateral Burpees Over the Rower Max Wall Balls (20#/14#) Rest 3 Minutes 3 Minute AMRAP: 20/16 Calorie Row…

Monday, 4/29/19 WOD 5 Rounds: 10 Dumbbell Hang Clean and Jerks (50#/35) 30 Double Unders 10 Dumbbell Hang Clean and Jerks (50#/35) 30 Double Unders Core Strength 4 Super Sets: 15 V Ups 30 Russian Twist

Friday, 4/25/19 WOD “Randy” For Time: 75 Snatches (75#/55#) Conditioning 4x400m Run *One Every 4 Minutes

Thursday, 4/25/19 WOD 10 Minutes to find 1rm of the complex: 5 Deadlifts 3 Hang Power Cleans 1 Shoulder to Overhead

Wednesday, 4/24/19 Strength 3×6 Back Squat @65% WOD For Time: 30/24 Calorie Bike 30 Back Rack Lunges (115#/85#) 30 Box Jump Overs (24″/20″) 30 Back Rack Lunges (115#/85#) 30/24 Calorie Bike

Tuesday, 4/23/19 WOD For Time: 25-20-15-10 Dumbbell Snatch (50#/35#) Toes to Bar Burpees to Bar Gymnastics 7 Minute EMOM: 2 Rope Climbs

Monday, 4/22/19 Accessory Work 3×10 (Each Leg) Lateral Step Ups WOD Every 3 Minutes for 4 Rounds: 30/25 Calorie Row Max Strict Handstand Push Ups

Friday, 4/19/19 Strength 3×6 Front Squats @65% WOD “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull Ups

Thursday, 4/18/19 WOD 10 Minute EMOM: 3 Hang Snatch Gymnastics Skill 10 Minute Handstand Walk Practice

Wednesday, 4/17/19 Partner WOD 16 Rounds (Alternating): 12/10 Calorie Row 50’ Overhead Plate Walking Lunge (35#/25#) 10 Burpees to Plate