Month: April 2018

May 1, 2018

BUILD A. Push Press x2 plus 1 Jerk every 2 min x5 -Increase load ea set BREATHE AMRAP 3 rest 1 min x3 sets 3 STO 155/105 2 Bar MU 6 Burpees 30 DU

April 30, 2018

BUILD A. Front Squats @21×1 5,5,3,3 B. BB RDL 3×8 BREATHE 4 RFT 5 Squat Cleans 185/105 15/12 cal row 10 Ring Push Ups

April 29, 2018

  “Filthy Fifty” • 50 Box jump, 24 inch box • 50 Jumping pull-ups • 50 Kettlebell swings, 1 pood • Walking Lunge, 50 steps • 50 Knees to elbows • 50 Push press, 45 pounds • 50 Back extensions • 50 Wall ball shots, 20 pound ball • 50 Burpees • 50 Double unders

April 28, 2018

  Hero WOD “ABBATE” For time: • Run 1 mile • 21 Clean & Jerk 155/105# • Run 800m • 21 Clean & Jerk 155/105# • Run 1 Mile

April 27, 2017

BUILD A. CGBP 5×3 B. Complete 2 sets 12 DB pullovers (hips off bench) 15 Landmine rotations BREATHE “Murph Prep” AMRAP 10 25 DU 1 round of Cindy 25 DU 2 rounds of Cindy Continue until min 10

April 26, 2018

BUILD A1. BB split squats @31×1 x6 ea A2. FC x40m 4  sets of A BREATHEFor Time 15-12-9 Reps OHS (75/55) T2B -REST 2 min 12-9-6 Reps Power snatch (95/65) Burpees over bar -REST 2 min 9-6-3 Reps DL (135/95) Ring dips

April 25, 2018

BUILD A. Strict press x3 @31×1 plus 2 push jerks Build in 5 sets BREATHE Partner WOD AMRAP 18 20 cal row 12 Curtis P’s (95:65) *Add 10 cal ea round

April 24, 2018

BUILD A. Front squats @32×1 5,5,5 B. EMOM 6 1 Power clean + 2 hang squat cleans *add ea min form permitting BREATHE 8 RFT 30 DU 2 Squat cleans 155/105 4 HSPU 2 MU *Sub 6 CTB for MU

April 23, 2018

BUILD A. Sumo DL 4,4,3,3,3 B. BB supinated rows 3×12 BREATHE For time 800m run 20-15-10 reps DB snatches (50/35) Burpees over the box

April 21, 2018

TEAM WOD Partners alt 16 rounds 200m run 8 alt DB snatches 5 HR push ups 20 air squats -REST 2 min after rd 16 1 mile partner FC (partners switch every 200m)

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