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WOD

Tuesday, April 11

Part A. Deadlift Party: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00 1 @ 90% WOD: 16m AMRAP 16 Push Press (135/95) 16 steps OH Walking Lunge 48 DU (or 8 attempts and 80 singles)

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Monday, April 10

Part A. Thrusters for time: (12m CAP) 15 reps @ 135/95 10 reps @ 155/105 8 reps @ 165/115 8 reps @ 185/125 *90s rest between each set. WOD: 15m EMOM Min 1: 8 Hang Squat Snatch (115/75) Min 2: 12 C2B Pull-Ups Min 3: 2 Rope Climbs (sub 100ft Farmer Carry or 100ft Sled Pull)

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Friday, April 7

Part A. 12m EMOM Min 1: 1 Wall Walk w/ 20s Elevated Hollow Hold Min 2: 8 Box Piked HSPU w/ 3s negative Min 3: 7 Strict C2B Pull-Ups (sub 5 Strict Pull-Ups, or 5 Negatives) WOD: 15m Cont. Clock: 6m AMRAP 12 Sumo DL High Pull (115/75) 12 Box Jump Over (24/20) 3m Rest 6m AMRAP 9 Sumo DL High Pull (135/95) 9 Box Jump Over (30/24)

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Thursday, April 6

Part A. Bench Press Party: 0:00-3:00: 4 @ 75% 3:000-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 18m AMRAP 15 KBS (70/53) 10 Squat Cleans (135/95) 5 Muscle Ups (sub BMU, Banded BMU, Box BMU, 2:1 C2B, 1:1 Pull-Up+Dip)

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Wednesday, April 5

Part A. 1 1/4 Front Squats: 2 Rounds: 7 @ 55% 5 @ 65% 3 @ 75% 3 @ 80% WOD: 15m EMOM Min 1: 10 Strict HSPU Min 2: 15 GHD Sit-Ups (sub V-Ups or MB Sit-Ups) Min 3: 10 Deadlift (225/155)

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Monday, April 3

Part A. Snatch Balance (12m CAP): 6x3 (hold @ bottom for 3sec) WOD: 13.1 17m AMRAP 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Burpees 30 Snatch (165/100) 10 Burpees Max reps Snatch (210/120)

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Thursday, March 30

Part A. Back Squat 5 @ 60% 5 @ 65% 3 @ 70% 3 @ 75% Front Squat 5 @ 60% 5 @ 65% 3 @ 70% 3 @ 75% WOD: 12m AMRAP 20 Pull-Ups 5 Man Makers (50/35)

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