WOD

Saturday 4/27

AMRAP 115 minutes to complete-1 mile partner medball run-Max Wallballs in remaining time AMRAP 215 minutes to complete-20, 50ft Heavy sled trips (alternating)-Max Rope Climbs in remaining time Go right from AMRAP 1 to 2 with no...

Friday 4/26

A1) 15 minutes to work up to a heavy Snatch Complex:-1 Snatch Pull-1 Hang Power Snatch-1 Hang Squat Snatch (hold 3 seconds) A2) Ring Development: Perform Low sets and reps of 1-3 rep range *Ring Pull-Ups (partner assisted if needed)*Ring Dip supports and Dips*Jumping...

Thursday 4/25

A1) Staggered KB Deadlift: 8 reps each sideA2) Bird Dog KB Rows: 8 reps each side 18 minute quality AMRAP60 Seconds of Double UndersRun 400 meters with a MedballMax Hollow Body Rocks or Hold Score is total Double...

Wednesday 4/24

A1) Back Squat: 6,6,6,6*Tempo Reps 1,2,3. (31X1). No tempo reps 4.5.6 A2) Strict Handstand Push-up development*Goal is to have difficult variation that you can complete 1-5 repsScaling:*Pike Pressing*Elevated HSPU*Floor or deficit B) EMOM x 121) 10 Heavy Russian...

Tuesday 4/23

A1) Bench Press: 3-3-3-3-3A2) Mobility Rest:-1 Minute of Hip movement flow (90/90+active pigeon)Or-1 Minute Lateral banded side steps B) Complete 3 Intervals of 4 minutes of work/1 minute of RestRun 300 Meters30 Dumbell Snatches (50/35)Max Chest to Bar Pullups in...

Monday 4/22

A) Power Clean: 6 sets of 2 reps *Climb weight every set to a heavy set B) 8 Minute Ladder 2,4,6,8,10...Double Rack Reverse Lunges (70s/53s)4 Burpee Box Jumps after every set of lunges (24/20) Rest 1 Minute 3 Minute AMRAPStrict Ring Dips (Scale to parallette push ups)...

Saturday 4/20

30 Minute Partner AMRAP Cash In...1 Mile Partner Run then...25 Clean and Jerks (95/65)50 MB Partner Situps25 Clean and Jerks (135/95)50 MB Partner Situps25 Clean and Jerks (155/105)50 MB Partner SitupsMax Clean and Jerks...

Friday 4/19

A1) Squat Snatch: 6 sets of 2 reps*Consistent sets. Drop and ResetA2) Bar Muscle Up Development:*Strict Pullup*Kipping Pullups*Jumping Muscle Up*RX Muscle Up-Practice low reps to prepare for metcon B) AMRAP x 15 Minutes5 Bar Muscle Ups (Scale: C2B, Chin Over or...

Thursday 4/18

A1) Double Rack Cossack Squat: 12 reps alternating*Scale to GobletA2) 1/2 Kneeing Bottoms Up Press: 8 reps each B) 4 Rounds for quality... Sled Push 60 seconds (moderate)90 seconds of Single Arm Farmer Carrys (45s each)Max Strict Handstand Pushup or Pike Press/HS Hold...

Wednesday 4/17

A1) Sumo Deadlift: 5 sets of 3 reps @80-90% 3RM DL*3 second descend. Dead stop on groundA2) Strict Ring Dip: Complete 3 sets of Max Reps-Ring Dip Support/Ring Plank-Ring Pushup/Ring Descends (negatives)-Ring Dips B) Complete 2 Rounds for time...Run 600 Meters 300 ft...

Tuesday 4/16

A1) Push Press: 5 sets of 4 repsA2) Mobility Rest-1 Minute of Active PidgeonOR-1 Minute of BB or KB Ankle Mobility B) Complete 6 Intervals of 2 min work/1 min rest1 Minute Max Pistols1 Minute Max Devils press (50s/35s) *Score is total Pistols and Devils pressPistol...

Monday 4/15

A1) 15 Minutes to work up to a Heavy Complex of...1 Squat Clean1 Front Squat1 Hang Squat Clean A2) Toes to Bar DevelopementScaled: Hanging Knee RaiseInt: Toes to low barRx: Toes to Bar*Practice small reps to prep for Metcon B) Complete for time... 25 High Box Jumps...

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