04/15/2019

Strength/Skill

Power Clean N Jerk Pause Rep 5×3
5 rounds @ 2:00
3-3-3-3-3

3-sec pause at the knee and
3-sec pause at the bottom of your dip drive before going overhead

WOD

Murph prep
For Time
10 Clean & Jerk (175/115)
10 Rounds of Cindy
10 Clean & Jerk (175/115)

04/13/2019

Strength/Skill

Partner WOD
For Time
100/80 Calorie Row
100 KB Lunges (55/35)
100 KB Swings
100
Dball Slams (50/35)
100/80 Calorie Bike
E3MOM
30 Sit-ups each

04/11/2019

Strength/Skill

4 Rounds @ 3:00
A1. 10 reps Deadlift

add weight/round
A2. 8-10 reps BB Hip Thrusters on the ground
add weight/round

WOD

AMRAP 12
12 Cal Row
9 Deadlifts (185/125)
6 Bar Facing Burpees

 

04/09/2019

Strength/Skill

HSPU Strict/Kipping

WOD

EMOM 25
Min 1- 50 DU’s or 45 sec DU attempts
Min 2- 4 SA KB/DB Snatches/side (50/35)
Min 3- 3 Strict HSPU’s + 3 Kipping HSPU
Min 4- 2 Manmakers (50/35)
Min 5- 100m Sprint

04/08/2019

Strength/Skill

Front Squat
6 Rounds @ 2:00
3-3-3-2-2-2
70%-75%-80%-85%-90%-95%

WOD

4 Rounds
In 3 minutes, complete:
20/15 Cals Bike
Muscle Ups in the remaining time
Rest 2 mins

04/04/2019

Strength/Skill

None

WOD

In 5 minutes Complete:
400 m Run
30 HSPU

Rest 2 minutes
In 5 minutes complete:
400 m Run
50 KBS (70/55)

Rest 2 minutes
In 5 minutes complete:
400 m Run
30/20 Calorie Bike

Rest 2 Minutes
In 5 minutes complete:
400 m Run
6 Rope Climbs