04/30/2019

Strength/Skill

Snatch Grip Deadlift 5×5
5 rounds @ 2:00
5-5-5-5-5
Add weight/round

WOD

April’s AOTM: Kevin Davis
Buy In: 30/20 Cal Row
Then:
AMRAP 10
10 Hang Cleans (115/95)
10 Wall Balls (20/14)
10 Push Ups
Then:
5 minutes to find 1 rep max snatch

 

04/29/2019

Strength/Skill

4 Rounds @ 3:30
A1. 4 reps/Leg Weighted Box Step up/Step down (24″/20″)
Build to AHAP  
A2. 8 reps DB/KB Push Press
Build to AHAP
A3. 1 Turkish Get up/side
Build to AHAP

WOD

E3MOM 12
15 Burpee Box Jump overs (24″/20″)
20 Sit-ups

Rx+ 15 GHD Sit Ups

04/26/2019

Strength/Skill

5 Rounds @ 2:00
10 yd Front rack barbell lunge

Add weight/round

WOD

E5MOM 15
500m Row
20/15 Cal Bike
Then
AMRAP
KBS (70/55)

Post: 3 Separate KB Totals

04/25/2019

Strength/Skill
HSPU & Kipping technique

WOD

For Time
15-12-9
Deficit HSPU (M45’s/F35’s)
Box Jump (24″/20″)

Rest 2:00
Then
For Time
9-12-15
Strict Deficit HSPU
Box Jump (30/24)

Post: Two Separate Times

04/23/2019

Strength/Skill

Rope Climb Technique

WOD

20 min Ascending Ladder
200 m Run
4 Burpees
1 Rope Climb
200 m Run
6 Burpees
2 Rope Climbs
200 m Run
8 Burpees
3 Rope Climb
200 m Run
10 Burpees
4 Rope Climbs

continuing this rep scheme until the 20 minutes elapses.

04/22/2019

Strength/Skill

Overhead Squats
7 Rounds @ 2:00
3-3-3-3-3-3-3
Start @ 45% adding 5%/round to build up to 75%

WOD

3 RFT
15 Power Snatches (95/65)
30 DUs
15 T2B
30 DUs

04/20/2019

WOD

Teams of 3
AMRAP 35
16 Box Jumps (24/20)
14 Alt DB Snatches (50/35)
12 Cal Bike
400m Run
All partners working at the same time to complete the three movements before the run. All 3 athletes must complete all 3 movements before running. Running 400 m must be completed by all 3 members at the same time. Movements can be split up however amongst the team

04/19/2019

Strength/Skill

5 Rounds @ 2:30
A1. 8-10 reps DB Bench Press
Moderate to Heavy increase weight/round
A2. 5 Strict Close Grip Pull ups+5 Strict Wide Grip Pull-ups

WOD

EMOM 14
Odd – 5 DB Weighted burpees (35/20)
Even – 1 Bear Complex Rep
Add weight/round building to an AHAP