Monday 4/30

STRENGTH:
EMOM
Ring Dips
Double Unders

WOD:
20 Min AMRAP:
10 S2OH (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)
200 m Run

Saturday (Partner Wod) 4/28

PARTNER WOD:
30 Minute AMRAP:
Partner A does:
21 Wall Balls (20/14)
15 Deadlifts (135/95)
  9 Toes 2 Bar

Partner B does:
Run 300 m

Partner B picks up where Partner A leaves off !!

Monday 4/23

STRENGTH:
Strict Press
Weighted Sit-Ups

WOD:
50 Push Press (95/65)
40 Box Jumps (24/20)
30 KB Swings (53/35)
20 Goblet Squats (53/35)
10 Toes 2 Bar
RUN 300 m
10 Toes 2 Bar
20 Goblet Squats (53/35)
30 KB Swings (53/35)
40 Box Jumps (24/20)
50 Push Press (95/65)

Saturday (Partner Wod) 4/21

Partner WOD:
With a 25 Minute Running Clock:
First,
Run 800 m ( Together )
Then ( With Remaining Time ),
     AMRAP:
30 Hang Squat Cleans (95/65)
30 HRPUs
30 Sit-Ups

SPLIT REPS EVENLY !!!!!!

Monday 4/16

STRENGTH:
EMOM
Back Squat
B/O Rows

WOD:
15 Minute AMRAP:
  5 Pull-Ups
  7 SDHP (95/65)
  9 Air Squats

Monday 4/9

STRENGTH:
Back Squat

WOD:
Push Press (115/85) 20 down to 2
Burpees 2 up to 20

Saturday (Partner Wod) 4/7

Partner WOD:
24 Minute AMRAP:
Buy in,
1600 m Row (Alternating every 200 m)
Then,(With remaining time) AMRAP of:
20 Hang Squat Cleans (95/65)
20 Pull-Ups
20 Wall Balls (20/14)
200 m Run

Monday 4/2

STRENGTH:
EMOM:
HSPUs
Double Unders

WOD:
For Time:
Run 400 m
40 Wall Balls (20/14)
40 Hang Cleans (95/65)
40 Pull-Ups
40 Deadlifts (95/65)
Run 400 m