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All posts for the month April, 2019
Happy May!!
WOD:
5 min AMRAP
Buy-In:100 Double-Unders(200 SU’s)
12 Power Cleans (115/80)(75/55)
4 Burpee Box Jump Overs
rest 5 mins
5 min AMRAP
Buy-In: 100 Double-Unders
8 Power Cleans (135/95)(95/65)
4 Burpee Box Jump Overs
rest 5 mins
5 min AMRAP
Buy-In: 100 Double-Unders
4 Power Cleans (155/105)(115/75)
4 Burpee Box Jump Overs

WOD:
3 Rounds
3:00 min Row
2:00 min Bike
1:00 min Burpees
3:00 min rest
*score is total of all rounds, calories + reps*

WOD:
A. “Fran”
21 – 15 – 9
Thrusters (95/65)(75/55)
Pull-Ups
*7 min time cap*
B. 10 mins of either Recovery work
or
3 rounds
30 Tuck Crunches
15 Banded Supermans
30 Scissor Kicks
7 ATYT’s (yellow/purple)
WOD:
Option 1:
A. Overhead Squat
Build to a heavy set of 2
B. For Time
45/30 Calorie Bike
27 Chest2Bar Pull-Ups (regular pull-ups)
21 Power Snatches (115/80)(75/55)
15 Overhead Squats
9 Squat Snatches
Option 2:
45/30 Calorie Bike
30 Hang Power Snatches (45/25)
15 Pull-Ups
30 Overhead Squats (45/35)
15 Pull-Ups
100 Banded Ski Erg
30 Barbell OH Reverse Lunges (45/35)
15 Floor2Bar Touches
30 Hang Clean and Presses (45/35)
15 Floor2Bar Touches

WOD:
Teams of 2
8 Rounds (4 rounds each)
400m Row
200m Sandbag Run (50/35)
*switch after full round*
*sub 16/12 Calorie Bike for run*

WOD:
Option 1: last done 5/25/18
A. Hang Squat Clean
Build to a heavy single
B. 8 min AMRAP
3 Hang Squat Clean (95/65)
3 Toes2Bar
6 Hang Squat Cleans
6 Toes2Bar
9 Hang Squat Cleans
9 Toes2Bar
*keep adding 3 reps every round*
Option 2:
10 Rounds
10 Thrusters (45/35)
5 Toes2Bar
10 Mountain Climbers
5 Push-Ups

WOD:
5 min AMRAP
Buy-in: 600m Run
12 Deadlifts (185/135)
12 Lateral Burpees
rest 5 mins
5 min AMRAP
Buy-in: 400m Run
9 Deadlifts (225/155)
9 Lateral Burpees
rest 5 mins
5 min AMRAP
Buy-in: 200m Run
6 Deadlifts (275/185)
6 Lateral Burpees

WOD:
16 min AMRAP
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders
15 KB Swings (53/35)

WOD:
21-15-9
Burpee
Toes2bar
400m run

WOD:
10 power cleans (155/105)(105/75)
50 air squats
10 front squats
50 air squats
10 push jerks
50 air squats
10 clusters (squat clean + thruster)
