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)

041117

STRENGTH

Back Squat

5 @ 60%
5 @ 70%
3×5 @ 75%

WOD

EMOM x 10:

5 Bar Burpees + 5 Thrusters (115/80)

041017

STRENGTH

Power Snatch + Overhead squat

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

WOD

12 min EMOM

Min 1: 1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95)

040717

STRENGTH

1 REP Bench Press

WOD

3 RFT:

15 Burpee Box Jump Overs, 24/20
12 Power Cleans, 185/135
9 Handstand Push Ups

040617

Gymnastics – 10 minutes

Handstand Push Up Practice

or Handstand Walking

WOD

5 rounds for time of:

Run, 400 m
20 Alternating 1 arm KB Snatches 53/35

040517

STRENGTH

1 rep DEADLIFT

WOD

[AMRAP]  As Many Rounds As Possible in 20 minutes of:

–  5 Pull-ups
–  10 Push-ups
–  15 Air Squats

Your score is the number of COMPLETED rounds.

040417

STAMINA

EMOMx21:
Min 1: 150m Run
Min 2: 10 Power Snatches (115/75)
Min 3: 10 HSPU

WOD

For time:

Buy-in: 50/35 Calorie Row

5 Rounds:
10 Burpees
10 TTB

Buy-out: 50/35 Calorie Row