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
Tuesday, 4/16/19
WOD
5 Rounds:
50 Double Unders
25 Wall Balls (20#/14#)
Accessory Work
3 Sets (Not for Time):
10 Kettlebell Single Leg RDL Right Leg
10 Kettlebell Single Leg RDL Left Leg
Monday, 4/15/19
Strength
10 Minutes to work up to a heavy Clean and Jerk
WOD
In 12 Minutes:
2k Bike Cash In…
Then AMRAP of:
10 Push Press (95#/65#)
10 Toes to Bar
*Add 2 reps every round
Friday, 4/12/19
WOD
“Champion”
2 Rounds:
25 Handstand Push Ups
20 Deadlifts (135#/95#)
15 Overhead Squats (135#/95#)
10 Burpee Box Jump Overs (24”/20”)
800m Run
*30 Minute Time Cap
Thursday, 4/11/19
WOD
15 Minute EMOM:
Minute 1: 10 Bench Press (135#/95#)
Minute 2: Max Calorie Bike
Minute 3: Rest
Odd Object Conditioning
3x Max Distance Sandbag Carry (150#/100#)
*Rest 2 minutes between sets
Wednesday, 4/10/19
Strength
3×8 Back Squats @60%
WOD
3 Rounds:
500m Row
21 Dumbbell Box Step Ups (50#/35#)
7 Ring Muscle Ups