Month: April 2018

Strength/Skill: Deadlift, 6 x 2, touch-and-go, 85% of 1RM, every 90 seconds WOD: 20 minute Ladder 2, 4, 6, 8… etc. Pullups HSPUs Ball-over-shoulder (50/40)

Strength/Skill: 3 Position Clean Complex, 5 x 1, EMOM 1 Complex = 1 Clean from floor + 1 Clean from low hang + 1 Clean

Strength/Skill: Back Squat, 4 x 8 @ 60%, every 90 seconds WOD: Test Day 1000m Row – 6 min cap 60 T2B for time –

Strength/Skill: S2O EMOM min 1 – 3 Push Presses @ 65% of 1RM S2O min 2 – 4 Push Jerks @ same weight 3 rounds

Chipper – For Time KB Complex Ladder (7 KB DL, 6 Double KBS, 5 Front Squat, 4 Thruster) 5 Burpees After Each Complex 1 complex,

Strength/Skill: Snatch, 7 x 1 EMOM **Pause at the knee and at the hip. Increase weight as you see fit. WOD: 3 Round AMAP 1

Strength/Skill: Every 90 seconds 3 x 10 Front Squats @ 50%, right into 3 x 5 Thrusters @ around your front squat weight, right into

Strength/Skill: Deadlift, 4 x 3 @ 70%, every 90 seconds **One single, drop, then hold on for last two reps. WOD: Partner Sprints 5 Rounds

Strength/Skill: S2O, 4 x 2/3 @ 80% of 1RM S2O, every 90 seconds **Ideally we want this to be a Push Press. WOD: 23 min

Strength/Skill: Back Squat, 10 x 1 @ 90%, EMOM If an EMOM is too fast, go every 90 seconds for an 8 x 1. WOD: