April 30, 2019

Warmup

On the board

Strength/skill

Push-Press

WOD

Double the Fun!! x2

20 WBs
20 DUs
20 KBs
20 DUs
20 Box Jumps
20 DUs
20 V-Ups
20 DUs

20min Time Cap 

April 29, 2019

Warmup

On the board

Strength/Skill

Front Squat-4x6

WOD

4 Rounds

10-Front Rack Lunges 115/85
15-Ab mat situps
5-Pull Ups (Strict or Jumping)
10-BOB's

$-OUT 400m Run 

April 26, 2019

Warmup 

On the board

Strength/skill

Sumo Deadlift 

WOD

For Time:

20-Wall Balls
5-Ab Mat Situps
200m Run
15-Wall Balls
10- Ab Mat Situps
200m Run
10-Wall Balls
15-Ab Mat Situps
200m Run
5-Wall Balls
20-Ab Mat Situps
200m Run 

April 24, 2019

Warmup

On the board

Skill

DUs/Pull-up 

WOD

15 min EMOM

3-Snatches 95/65
10-KB Swings (A) 53/35 

April 23, 2019

Warmup

On the board

Strength/skill

Push Jerk 1x2

WOD

4x 3min AMRAP 1min Rest Between Rounds 

Round 1
10-Hang Cleans 115/75
5-Bobs

Round 2
10-Front Squats 115/75
5-TTB

Round 3
10-Push Press115/75
5-Lunges

Round 4
Thrusters AMRAP 115/75

*Score is your total reps* 

April 22, 2019

Warmup

On the board

Strength 

Backsquat 3x5 (+5)

WOD

Nancy

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65# 

April 18, 2019

Warmup 

On the board

Strength

Backsquat-3x5 (+5)

WOD

2-8 then 8-2 For Time

2-Thrusters 115/85
2-HSPU
4-Thrusters
4-HSPU
6-Thrusters
6-HSPU
8-Thrusters
8-HSPU

*400m Run between rounds 

April 17, 2019

Warmup

On the board

Skill

Snatch

WOD

15min AMRAP

30-WB's 20/14
30-KB swings (A) 53/35
30-Front Rack Lunges 95/65
20-TTB
30-Back Rack Lunges 95/65
30-KB Swings (A)
30-WB's 

April 16, 2019

Warmup 

On the board

Strength/skill

Deadlift-3x5

WOD

Partner WOD

5 Rounds for time

16-AbMat Situps
14-Box Jumps
12-G2O (ground to overhead) 45/25 Plate
10-Deadlifts 185/115

$in- 4 Wall Climbs
$out- 800m Run  

April 15, 2019

Warmup 

On the board

Strength/Skill

OHS-1x5

WOD

2K Row Test

Hip Mobility

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