05/06/2019

WOD

EMOM 5
0-5
12/10 Cal Bike
Rest 2 Min
E2MOM
7-17 (7-9-11-13-15)
200m Run
25 Double Unders
Rest 3 Minutes
E3MOM
(20-23-26-29)
20/15 Calorie Row
15 Burpees

05/04/2019

WOD

AMRAP 30
100 Alt SA Hang Clean n Jerk (50/35)
600 m Run
80 Box Jumps (24″/20″)
400 m Run
60 D Ball OTS (50/35)
200 m Run
40 T2B
400 m Run
20 Burpees
600 m Run

05/03/2019

Strength/Skill

EMOM 10
Odd – 3 Box Front Squat  
add weight/round
Even – 8 C2B Pull-ups 

Rx+ 3/2 reps Weighted MU 20/10

WOD

7 RFT
200 m run
3 Bar MUs
4 Thrusters (115/75)
5 Slam balls (50/35)
6 KBS (70/55)

Rx+ Thrusters @ (135/95)

05/02/2019

Strength/Skill

4 Rounds @ 2:00
A1. 8 Reps/side Db Bent Over Row (55/35)
Or AHAP
A2. 8-10 reps Tricep Dips

WOD

Tabata
8 Rounds @ :20/:10
Cal Bike

Rest 1 Minute
800m Run
Tabata
8 Rounds @ :20/:10
Row

Rest 1 Minute
800 m Run

Post: Lowest Cal Bike round/Lowest Row Distance

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