WODs

Monday April 23rd, 2018

STRENGTH
SNATCH COMPLEX
Snatch Deadlift
+
Above the Knee Power Snatch
+
Below the Knee Power Snatch

3 Sets @ Mod weight
3 Sets @ Mod-Heavy weight

WORKOUT
On a 6:00 Running Clock
Run 800m
Max Power Snatch (115/75)

-rest 3 minutes-

On a 4:00 Running Clock
Run 400m
Max Power Snatch (95/65)

Friday April 20th, 2018

WORKOUT
FRONT SQUAT
15 minutes to find a 3 rep Max Front Squat

-rest as needed-

PUSH PRESS
10 minutes to find a 1 rep MAX Push Press

FINISHER
EMOM x 9 MINUTES
Minute 1: Max Effort Air Squat
Minute 2: Max Effort Plank
Minute 3: Max Effort Push-up

Wednesday April 18th, 2018

STRENGTH
3 SETS
Bent Over Barbell Row
8 Reps @ 20X2
-rest 15 seconds-
Chin-up Grip Pull-ups
10 Reps
-rest 15 seconds-

WORKOUT
7 SETS @ 85% Effort
30 second Bike
-30 second rest-
30 second Double Unders
-30 second rest-
30 second Burpees
-30 second rest-

*Repeatable scores every round

Tuesday April 17th, 2018

STRENGTH

6 sets Beginning every 2 minutes
2 position clean (above knee and ground)
@75-80%

WORKOUT
AMRAP x 4 MINUTES
10 Box Jumps (24/20)
10 DB  suitcase Reverse Lunges (35/20)
10 Toes to Bar
-rest 2 minutes-

AMRAP x 4 MINUTES
8 Box Jumps
8 DB Lunges (35/20)
8 Toes to Bar
-rest 2 minutes-

AMRAP x 4 MINUTES
6 Box Jumps
6 DB Lunges (35/20)
6 Toes to Bar

Saturday April 14th, 2018

WORKOUT
Team Fight Gone Bad
3 Rounds:
2 Minute Stations for Max Reps:
Wall Ball (20/14)
SDHP (75/55)
Box Jump (20)
Shoulder to OH (75/55)
Calorie Row
-1:00 Rest-

Partners can alternate as needed. Group switches stations together, no transition between stations.

Friday April 13th, 2018

WORKOUT
AMRAP x 12 MINUTES
30 Double Unders
15 KB Swings (70/35)
30 Double Unders
15 Burpee(No jump @ top)

FINISHER
2-4-6-8-10-8-6-4-2
2-4-6-8-10-8-6-4-2
DB Double Bicep Curls (both arms at same time) (30/20)
DB Double Bent Over Row (both arms at same time)