W.O.D.

Monday 5/3

WOD:
3 Minute AMRAP of:
7 Hang Cleans
7 Barbell Push Ups
7 Wall Balls
*Rest 1 Minute, repeat for a total of 5 rounds

Saturday 5/1

PARTNER WOD:
For Time:
16 Thrusters
160 Push Press
16 Thrusters
160 Deadlifts
16 Thrusters
160 Partner Med Ball Sit-Ups
16 Thrusters
*Split reps evenly, only one partner works at a time

Wednesday 4/28

Partner WOD:
24 Minute Ascending Ladder: (By 1’s)
Hang Cleans
Ring Dips
Weighted Sit-Ups
Run 100 m after each round

Tuesday 4/27

STRENGTH:
Deadlift

WOD:
15 Minute AMRAP:
100 M Farmers Carry w/ d-bells
3 Wall Walks
9 Box Jumps

Monday 4/26

WOD:
7 Rounds:
7 Single Arm Snatches (Right arm)
7 Goblet Squats
7 Single Arm Snatches (Left arm)
Run 150 m

Saturday 4/24

PARTNER WOD:
*24 Minute Ascending Ladder of: (By 1’s)
Power Clean
Back Squat
Burpees
*Run 100 m after each round

Friday 4/23

PARTNER WOD:
12 Minute AMRAP:
Partner A does:
8 Push Press
Partner B does:
20 Double Unders
(then switch)

Thursday 4/22

Partner WOD:
17 Minute AMRAP:
Partner A does:
7 Hang Snatch
Partner B does:
7 Knees 2 Elbow
(then switch)
Run 250 after every 2 rounds