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WOD

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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Monday, March 27

Part A: Tempo OH Squats 5x4 - 3(down), 3(hold), 1(up) WOD 17min Clock 5 min AMRAP 5 Hang Power Cleans (165/115) 10 PVC Pipe Jump Overs (32"/26") 3 min Rest 4 min AMRAP 4 Hang Power Cleans (205/145) 8 PVC Pipe Jump Overs (32"/26") 2 min Rest 3 min AMRAP 3 Hang Power Cleans (225/155) 6 PVC Pipe Jump Overs (32"/26")

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