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Tuesday 4/24/18 WOD

Metcon:

3 Rounds

-Run 800m-

30 Thrusters (75/115)

20 Handstand Push-ups

10 Muscle-ups

*30 minute cut-off*

Monday 4/23/18 WOD

Strength:

Work up to a “1-rep max” of the barbell complex

1 Squat Clean

1 Hang Squat Clean

2 Jerks

Metcon:

AMRAP X 10 minutes

5 Clean and Jerks (105/155)

10 Burpees over the Bar

*At least 5 Rounds to Rx*

Saturday 4/21/18 WOD

Metcon:

Partner WOD

100 Dumbbell Thrusters (35/55)

100 Pull-ups

100 Overhead Squats (65/95)

*20 minute cut-off. Split reps however you see fit.*

Friday 4/20/18 WOD

Thursday 4/19/18 WOD

Wednesday 4/18/18 WOD

Tuesday 4/17/18 WOD

Monday 4/16/18 WOD

Saturday 4/14/18 WOD

Metcon:

Partner WOD

10 Rounds

4 Squat Cleans (125/185)

8 Dumbbell Ground 2 Overhead (35/55)

12 Cal Row

*24 minute cut-off. Partners alternate movements I.e. P1 does 4 SC, P2 does 8 DB G2Oh, P1 does Row, P2 does SC, P1 does DB G2Oh… on like this for the 10 Rounds.*

Friday 4/13/18 WOD