Tuesday, 4/9/19
WOD
7 Minute AMRAP:
20 Dumbbell Snatch (50#/35#)
40 Double Unders
Rest 3 Minutes
For Time:
50/40 Calorie Bike
Monday, 4/8/19
WOD
For Time:
60 Wall Balls (20#/14#)
50 Toes to Bar
40 Thrusters (95#/65#)
30 Chest to Bar Pull Ups
20 Clusters (95#/65#)
Friday, 4/5/19
Gymnastics
10 Minute Handstand Push Up Skill Work
WOD
8 Minute AMRAP:
3-6-9-12-15 etc…
Burpee Box Jump Overs (24”/20”)
Overhead Squats (115#/85)
Thursday, 4/4/19
WOD
Every 90 Seconds for as long as possible:
Clean Complex
3 Power Cleans + 2 Hang Power Cleans +
1 Hang Squat Clean
*Start at 50% of 1rm Power Clean and go up 10 pounds every 90 seconds until you cannot complete the complex in the 90 seconds.
Wednesday, 4/3/19
Partner WOD
3 Rounds:
50/40 Calorie Bike
100’ Dumbbell Front Rack Walking Lunge (50#/35#)
150 Double Unders
100’ Dumbbell Front Rack Walking Lunge (50#/35#)
Tuesday, 4/2/19
WOD
15 Minute AMRAP:
9 Strict Pull Ups
15 Hand Release Push Ups
21 Kettlebell Swings (53#/35)
Core Strength
4×15 Weighted Sit Ups
Monday, 4/1/19
Strength
3×8 Front Squats @60%
WOD
For Time:
10-8-6-4-2
Thrusters (135#/95#)
*300/250m Row before each round
Friday, 3/29/19
Gymnastics
10 Minutes of Muscle Up Skill Work
WOD
3 Rounds:
400m Run
21 Bar Facing Burpees
12 Back Squats (185#/135#)
Wednesday, 3/26/19
WOD
Alternating Tabata:
Deadlifts (315#/225#)
Dead Hang From Pull Up Bar
Rest 2 Minutes
Alternating Tabata:
Calorie Assault Bike
Sandbag Hold (150#/100#)