TUESDAY, APRIL 26TH - FRIDAY, APRIL 29TH

Tuesday April 26th

Deadlift 5 at 40-60-60-65-75-85%

WOD

5 Rounds
10 Wall Balls (20/14)
10 Pull-Ups
10 Box Jumps(24/20)


Wednesday April 27th

21-15-9
Row For Cal
Burpees
Knee to Elbow

Rest 3 min

9-15-21
Row For Cal
Burpees
Knee to Elbow

Thursday April 28th
800M Farmers Cary (55/35)
800M Run
400M Farmers Cary (55/35)
400M Run
200M Farmers Cary (55/35)
200M Run
Each Drop of Farmers Cary is 5 Burpee penalties

Friday April 29th

Front Squat 5 sets of 3 at 70% of Back Squat Max

WOD
3 RDS
15 Hang Power Snatch (95/65)
15 Push Ups
15 Rockers

Monday, April 25th

Shoulder Press 5 at 40-50-60% 3 at 70-80-90%

WOD

3 Rounds
20 KB Swings 45/35
1 Min Jump Rope
10 Each Arm KB Clean & Jerk
1 Min Jump Rope
10 Each Arm KB Snatch
1 Min Jump Rope
1 Min Rest

MONDAY, APRIL 15 - FRIDAY, APRIL 22

Monday August 18th
“Barbara”
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Tuesday August 19th
“Karen”
150 Wall Balls for time
Rest 5 minutes
10 Rope Climbs

Wednesday August 20th
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

Thursday August 21st
Run 1 mile for time. 
Rest 3 minutes
50 Burpees

Friday August 22d
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

FRIDAY, APRIL 15

Push Press 5 Sets of 3 Reps (start with 85% of your shoulder press max and increase weight each set)

WOD
21 Deadlift (225/135)
100 Single Jump Ropes
15 Deadlfit (225/135)
100 Single Jump Ropes
9 Deadlift (225/135)
100 Single Jump Ropes

THURSDAY, APRIL 14

3 Rounds
1 K Row 
2min Rest

WEDNESDAY, APRIL 13

Overhead Squats 5 sets of 5 reps (increase weight each set)

WOD

3 Rounds
21 Thrusters (95/65)
21 KB Swings (45/35)
21 Ring Rows

TUESDAY, APRIL 12

Deadlifit 5 @ 40-50-60 and 3 @ 70-80-90%

WOD
3 Rounds
400m Run
2 Rope Climbs
10 Box Jumps (24/20)
15 KTE
20 Double Unders

MONDAY, APRIL 11

WOD
21 Power Cleans (95/65)
3 Rounds of Cindy
15 Power Cleans (95/65)
4 Rounds of Cindy 
9 Power Cleans (95/65)
5 Rounds of Cindy

FRIDAY, APRIL 8

3 Min Max Rep Thruster (95/65)

WOD
6 Rounds
3 min jump rope
30 sec rest

THURSDAY, APRIL 7

800m Run
400m Run Backwards
800m Run
200m Run Backwards

WEDNESDAY, APRIL 6

15 AMRAP
9 KB Swings (45/35)
12 Push Press (65/45)
15 Box Jumps (24/20)

TUESDAY, APRIL 5

Power Clean 6 sets of 3 (increase weight each time)

WOD
3 Rounds
500m Row
12 Deadlifts (225/135)
15 KTE

MONDAY, APRIL 4

Back Squat 5 @ 40-50-60 and 3 @ 70-80-90
WOD
21-15=9
Ring Rows
KB Swings (45/35)
Burpess