Monthly Archives: April 2019

WOD for 4.18.19

Strength:
Sumo Dead Lifts
Find your 3RM

Metcon:

12min AMRAP
12 Front Rack Lunges (95/65)
12 Burpee Box Jump Overs (24"/20")

WOD for 4.17.19

Strength:
None

Metcon:

"Barbara"
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*MUST REST 3 MINUTES BETWEEN ROUNDS

WOD for 4.16.19

Strength:
Front Squats
15min E3MOM
(Every 3 min)
10 Reps @ 60% 1RM

Metcon:

5 Rounds
15 Bar Thrusters (45/35)
10 Knees to Elbows
200m Run

WOD for 4.15.19

Strength:
Snatch
1) 4x 1 Hang Power Snatch + 1 Power Snatch
2) 3x 1 Hang Squat Snatch + 1 Squat Snatch


Metcon:

8 min AMRAP
8 Power Cleans (135/95)
200m Row

2 Minutes Rest

8 min AMRAP
8 Power Cleans (115/85)
8 Burpees