April 11, 2019

Warmup 

On the board

Strength

Front Squat-3x5 (+5)

WOD

Partner WOD For Time:

3 Rounds
400m Run
30-Thrusters 96/65 (Round-1)
30-Wallballs (partner style)
30-AMSU (partner style)

30-Front Rack Lunges (Round-2)
30-Push Press (Round-3)
 

April 10, 2019

Warmup 

On the board

Skill

Snatch Work

WOD

4 RFT

10-KBs (A)
8-OH Squats 95/65
6-Strict Push ups
2-Snatches (full or power) 95/65

10 min Time Cap 

April 9, 2019

Warmup

On the board

Strength

BackSquat-3x5

WOD

Partner WOD-For Time

800m Run
100-DU's
75-Wall Balls 20/14
50-Box Jumps 24/20
25-Pullups
800m Run

1 Partner work at a time.  

April 8, 2019

Warmup

On the board

Strength 

Push Press-3x5

WOD

6min EMOM

5-Snatch Grip DL (TNG) 95/65
1-BOB

6min AMRAP

5-Power Cleans 135/85
10-WB's

400m Run $-Out
 

April 5, 2019

Warmup 

Coach Led

Strength

Deadlift-3x5

WOD

5 Rounds

6-Pistols
8-Hang Clean 115/65
10-Thrusters

$-in/$-out 200m Run with WB 

April 4, 2019

Warmup

On the board

Strength

Front Squat- 3x5

Partner WOD

4 Rounds with a 15 minute Cap

12-Handstand Pushup
15-Pullups
18-Front Rack Lunges 135/95
21-Bar Facing Burpees

Partners divide up the reps as they choose. 

April 3, 2019

Warmup 

Coach Led

Skill

Snatch Grip DL

WOD

6 min EMOM

Min 1&4- 10 Box Jumps 24/20
Min 2&5- 10 TTB
Min 3&6- 20 Double Unders

6 min AMRAP

15- KB Swings 53/35
15-Wall Balls 20/14
10- Strict Pushups


On a running clock with :60 rest between the EMOM and AMRAP 

Your score is the total re...

April 2, 2019

Warmup 

Coach Led

Strength 

PP-3x5

WOD

1-6 then 6-1 For time 

1) 400m Run

2) 3 wall climbs 

3) 6 Push Press

4) 9 OH Squat

5) 12 Lunges

6) 15 Burpees

20 minute cap

April 1, 2019

Warmup 

Coach Led

Strength 

Back Squat-3x5

WOD

“Grace”

30 Clean & Jerks for Time 

135/95

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