Month: April 2017

Strength/Skill: Back Squats 4 sets of max reps @ 60% for 45s every 2 minutes WOD: 26 min Partner AMRAP Run 200m 10 HRPUs 10

Strength/Skill: Front Squats EMOM from 0:00 to 3:00, 3×3 @ 70% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from

Strength/Skill: Deadlift, 4 x 3 singles, every 90 seconds WOD: Cash in:  Randy–75 snatches for time (75/45) 3 min rest/record score 7 min cap 8

Strength/Skill:  Cleans 10 Cleans for time, at 85% 6 min cap WOD: 4 Rounds every 4 minutes perform: 15/12 Bike cals 10 muscle cleans (115/75)

Strength/Skill: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from

Strength/Skill: Bench Press, 4 x 5, every 2 minutes WOD: 3 Rounds 1)  15 – 12 – 9 S2O (135/85) Box Jumps (24/20) 2 min

Strength/Skill: Snatch Grip Deadlift, 4 x 5 progressively increase load Every 90s perform a set WOD: Splits for time Thruster: 21 (95/65)  – 15 (115/80)

Strength/Skill: Clean Pulls, 5 x 3, start at 75%, every 90 seconds Increase weight each set while maintaining Integrity of Form WOD: Ladder, for time

Strength/Skill:  30 HSPUs for time, 5 min cap WOD: AMRAP Cash In: 2 mins max bike cals record score 10 min AMRAP 10 KB step-overs

Strength/Skill: Push Press, 5 x 3, every 90 seconds no percentage, work up to a heavy load not a Push Jerk WOD: 12 min Partner