April 30, 2018

SkilL:

Front Squat

6 x 4 @ 70%

Deadlift

6 x 4 @ 70%


 

WOD:

15 Min AMRAP

15 Bar Over Burpees

15 Front Squats (135/95)

15 Push Jerks (135/95)

15 C2B Pull Ups

April 27, 2018

WOD:

For Time:

60 Front Rack Lunge 135/95

50 T2B

40 Bar Facing Burpees

30 KBS 53/35

20 Clean & Jerk 135/95

10 HSPU

April 26, 2018

Skill:

Front Squat

4 x 4 @ 80%

Deadlift

4 x 4 @ 80%

WOD:

15 Min ALT EMOM

-30 Double unders or :40 sec double under practice

-5 TnG Power Snatch

-1 Gymnastic movement of your choice

April 25, 2018

Skill/Strength:

5 x 3 Overhead Squat- Building

WOD:

Girl WOD Wednesday!

“Nancy”

5 RFT

400m Run

15 Overhead Squat 95/65

April 24, 2018

Skill:

Clean Complex

1 Deadlift +

1 Hang Power Clean +

2 Power Clean +

1 Push Press

WOD:

5 RFT

10 Power Clean 135/95

10 Push Press 135/95

10 Bar Facing Burpees

April 23, 2018

Skill:

Front Squat
3 x 12 @ 60%

Deadlift
3 x 12 @ 60% 

WOD:

3 RFT (15 Min Time Cap)
20 Wall Balls 20/14
15 Deadlifts 225/155
10 HSPU 

April 20, 2018

Skill:

Overhead Squat
5-4-3-2- 1

WOD:

For Time:
800m Run
20 C2B Pull Ups
20 Squat Snatch 95/65
400m Run
15 C2B Pull Ups
15 Squat Snatch 115/75
200m Run
10 C2B Pull Ups
10 Squat Snatch 135/95

April 19, 2018

Skill:

Movement Review- Rope

Climb

Wod:

15 Min AMRAP

500m Row

50 Double Unders

3 Rope Climbs

April 18, 2018

Skill:

Front Squat

3 x 3 @ 80%
Deadlift
3 x 3 @ 80%

Wod:

Girl WOD Wednesday!
“Helen”
400m Run
21 KBS 53/35
12 Pull Ups

April 17, 2018

Skill:

Find 1 RM Squat Clean

Wod:

4 RFT
20 Box Jumps 24/20
15 HR Push Ups
10 Ring Dips
5 Squat Cleans 185/135

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