Tue, Apr 22

21-15-9

Ring Dips

30 Second Rest Between Sets

12 Min EMOM

2 Power Clean

2 Min AMRAP

Power Clean

Mon, Apr 21

Fundamentals (Day 4):

Front Squat, Clean, Thruster, Wall Ball

WOD:

15 Min AMRAP

10 Front Squat 155/105

30 Double Unders

Sun, Apr 20

Enjoy your day off!

Sat, Apr 19

WOD:

“Helen”

3 Rounds:

400m Run

21 KB Swing 53/35

12 Pull-Up

Fri, Apr 18

Fundamentals Day 1:

Deadlift, Rowing, Push-Up, SDHP

WOD:

21 Min AMRAP

7 Deadlift 225/155

7 Toes-to-Bar

7 HSPU

Thur, Apr 17

WOD:

“Nancy”

15 Overhead Squat 95/65

400m Run

Wed, Apr 4

rope
Fundamentals Day 4:

Front Squat, Clean, Thruster, Wall Ball

WOD:

Buy In 3 Rope Ascents

3 Rounds

10 Single Arm KB Snatch 70/53

10 Burpee

Tues, Apr 15

WOD:

For Time

25 KB Swing 53/35

50 Push-Up

100 Wall Ball 20/14

200 Double Under

 

Mon, Apr 14

Fundamentals Day 3:

Press, Push Press, Push Jerk, Back Squat

WOD:

5 Rounds

6 Hang Clean 155/105

6 Muscle-Up

Sun, Apr 13

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats