4-11-17

Strength:
Back Squats

WOD:
9-15-21-15-9
Power Clean (135/95)
Box Jumps (24/20)

4-10-17

Strength:
Push Press

WOD:
13 Min AMRAP
10-Burpees to Plate
10-Wall Balls

*EMOM 4 Toes to Bar

4-8-17

Partner WOD:
800m Run
100 Goblet Squats
1000m Row
75 Ring Push Ups
400m Run
50 Sumo Deadlift High Pulls (115/75)
500m Row
25 Push Press (115/75)

Strength: Overhead Squat

WOD:
Rounds
6 min AMRAP
5-10-15-20-25
Hang Snatch
Box Jump

*2 Min rest

4-6-17

Strength:
Deadlifts

WOD:
500m Row
5 Rope Climbs
400m Run
4 Rope Climbs
300m Row
3 Rope Climbs
200m Run
2 Rope Climbs
100m Row
1 Rope Climb

4-5-17

Strength:
Push Jerk

WOD: For Time
5 Rounds
10 Thrusters
10 Chest to Bar Pull Ups

4-4-17

Strength:
Back Squats

WOD:
12 Min Time Cap
10-20-30-40-50-60-etc
Kettle Bell Swings
Unbroken Double Unders

4-3-17

Strength: Hang Clean

WOD:
4 Rounds
20 Deadlifts 165/105
10 Burpees over the Bar

4-1-17

Partner WOD:

20mim AMRAP
10 Clean & Jerks (135/95)
20 Wall Balls
w/Alternating 400m Runs

Partner 1: Starts working on reps above

Partner 2: Starts on 400m Run

When partner 2 gets back they take over on the AMRAP while Partner 1 completes 400m Run

3-31-17

Strength:
Sotts Press

WOD:
Rounds
200m Run
4 Bear Crawl
50′ Overhead Lunge (45/25)