Month: April 2018

Strength/Skill: Push Press, 10 x 1 @ 80%, EMOM WOD: Partner Battle, 25 minute cap Part A)  6 rounds of 2 Rope Climbs 15 HRPUs

Strength/Skill: Back Squat, 4×4 @ 80%, every 90 seconds WOD: For Time, 25 minute cap 3 rounds of 10 KB swings (70/50) 10 Box Jump

For Time – Chipper 40 Burpees 20 Muscle Snatches (85/55) 10 Front Squats (85/55) 30 Burpees 20 Muscle Snatches (85/55) 20 Front Squats (85/55) 20

Strength/Skill: “Z-press” (seated shoulder press) 5 x 5, every 90 seconds WOD: EMOMs 8 round EMOM min 0, 2, 4, 6 – 15 Wall Balls

Strength/Skill: Box Back Squats, 5 x 4, every 2 minutes Pause on the box 2-3 seconds, no rocking WOD: Chipper, for time 100 DUs 50

Strength/Skill: Rowling, 10 frames For every meter under/over 100, you owe that number in HSPUs FB: 1 HSPU with a 5-second Handstand hold at the

Strength/Skill: Clean 10 reps for time @ 90% Squat Clean is preferred 8 minute cap WOD: 27 min Partner Relay AMRAP 10 DB/KB Walking Lunges,

Strength/Skill: Snatch work Every 90 seconds: 3 x 7 Banded Snatch DLs, then 3 x 5 Snatch Pulls, then 3 x 3 Snatch High Pulls

For Time – 30 minute cap 63 Wall Balls (20/14) 50 Cal Rower 42 Slam Balls (50/40) 50 Cal Bike 21 DB Cleans (50/35) 5

Strength/Skill: Front Squat, 4 x 2 @ 85%, every 90 seconds WOD: Partner For Time – 23 minute cap 60 Power Snatches (95/65) 150 Abmat