Monthly Archives: April 2019

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

WOD for 4.13.19

Strength:
Slog:
For Time:
Buy in: 1600m Row
50 Double Unders
10 Thrusters (95/65)
50 Box Jumps
10 Thrusters
50 Push-ups
10 Thrusters
50 Butterfly Sit-ups
10 Thrusters
50 Burpees

Metcon:

WOD for 4.12.19

Strength:
Skill:
Rope Climbs



Metcon:
15min AMRAP
15 Box Jumps (24"/20")
20 KB Squats (53/35)
200m Farmer Carry (2x53/35)


MOBILITY

WOD for 4.11.19

Strength:

Sumo Dead Lifts
12min EMOM
5 Reps - Heavy



Metcon:

100 Hang Power Snatch (75/55)
*Every time you drop the bar, perform 5 Bar over burpees

WOD for 4.10.19

Strength:
5 Round Super Set
4 Strict Press
8 Push Press
12 Push-ups

*Strict press and push press are the same weight

Metcon:

4 Rounds
200m Med Ball Run (20/14)
15 Pull-ups
30 Sit-ups