WOD April 9th

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Strength: 5×5 Hang Cleans

WOD:

“Helen”

3 Rounds

Run 400 Meters

21 KB Swings

12 Pullups

Core: 50 Russian Twists, 30 Toes to Bar

WOD April 8th

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Strength: 5×5 Zots Press

WOD:

4 Rounds

250 M Row

3 Squat Cleans 135/95

2 Rope Climbs

1 Squat Snatch 135/95

Core: 3 x 15 Hip Extentions,  3 x 10 Half Moons

WOD April 7th

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Strength: 3×5 Shoulder Press

WOD:

Lucky number Slevin

7 rounds

7x Clean & jerks (115#/75#)

7x Pull-ups

7x Push-ups

CORE: 3×15 Plate Sit ups & 3×15 Stir the Pots

WOD April 6th

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Strength: 5×5 Thruster

WOD: FOR TIME

50 DB Squat Cleans 45/25# but every minute on the minute do 8 Anchored Situps

CORE:

50 Back Extensions

WOD April 5th

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Strength: 3×5 Clean

WOD:

Row 500m

10 OHS 115/75#

Row 400m

20 Games Push Ups

Row 300m

10 Chest to Bar Pull Ups

Row 200m

20 GHD Sit Ups

Row 100m

10 KB Swings 80/70/53/35/18#

Core:

3×15 Half Moons & 40 Toes to Ball

WOD April 3rd

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Strength: Shoulder Press 5,5,5,3,3,3

WOD:

Start: 100 Double Unders

5 Rounds

10 Ball Slams 20/15/8

10 Goblet Ball Squats 20/15/8

10 Pushups on Ball 20/15/8

10 Russian Lunges with Ball 20/15/8

Finish: 100 Double Unders

Core: 3×15 GHD

WOD April 2nd

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Strength: Back Squat 5,5,5,3,3,3

WOD:

AMRAP in 10 min of

10 Shoulder to Overhead 115/75

15 Double Pushup Burpees

Core: 100 Weighted Russian Twists 20/15

WOD April 1st

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Strength: 5×5 Snatch

WOD:  CrossFit Games Open Workout 2

15 min AMRAP

9 Deadlift 155/100#

12 Games Standard Push Ups

15 Box Jumps 24/20″

CORE: 30 Knees To Elbows/ 30 Russian Twists/ 30 GHD Situps