042717

STRENGTH

1 REP JERK (Push/Split)

WOD

For Time

30-20-10

Thrusters 65/45
Toes to Bar

042617

STRENGTH

1 REP Power Clean + Front Squat

WOD

LUCY

5 Rounds

5 pull ups
10 burpees
400 meter run

042517

STRENGTH

Back Squat

5×5 @ 80%

WOD

3 RFT

400 meter run
10 Clean and Jerks 155/105
20 Pull Ups

042417

STRENGTH

1 rep power snatch + OHS

WOD

EMOM x 10

odd – 15 OHS 95/65
even – 20 ab mat sit ups

042017

STRENGTH

Power Clean + Front Squats

2+3 @ 60%
2+3 @ 65%
2+3 @ 70%
2×2+3 @75%

* percentages are off your power clean.

WOD

4 Rounds

21/18 Cal Row
18 Thrusters 65/45
15 Pull Ups

041917

Stamina

Annie

50-40-30-20-10

Double Unders
Ab mat sit ups

WOD

3 Rounds for Time:

500 meter row
400 meter run

3 minute rest

041817

STRENGTH

Power Snatch + Overhead Squat

2+3 @ 60%
2+3 @ 65%
2+3 @ 70%
2 + 2+3 @ 75%

WOD

For Time:

27-21-15-9

Power Snatch 75/55
Wall Balls 20/14
Cal Row

041417

STRENGTH

Front Squat
5 @ 60%
5 @ 65%
3×5 @ 70%

WOD

For time:
500m Row
15 Pull ups
500m Row
200 m run
500m Row
30 Front Squats (155/105)
500m Row

041317

Gymnastic Practice

3 rounds not for time:

3 pull ups, 2 chest to bar, 1 bar muscle up

WOD

For Time

100 Wallballs (20/14)
75 Medball Sit ups (20/14)
50 Calorie Row
25 HSPU

041217

STRENGTH

Power Clean + Front Squat

2+2 @ 60%
2+2 @ 65%
2+2 @ 70%
2×2+2 @ 75%

WOD

For Time

3 rounds

500 meter row
12 deadlifts (body weight)
21 box jumps (24/20)