Saturday - April 18, 2020

warm-up

450m run

then...

75 wall balls 

WOD 

10 back squats 

10 sumo dimels 

10 rounds 

Thursday - April 16, 2020

warm-up

450m run

then...

4 knee jumps 

5 spider-mans 

6 pass throughs 

4x

WOD

5 rounds for time 

3 squat snatches 

6 over bar burpees 

Wednesday - April 15, 2020

warm-up

450m run

then...

200 flutter kicks

WOD 

AMRAP 7

7 wall balls 

7 push ups 

Tuesday - April 14, 2020

warm-up

450m run

then...

"Cindy"

WOD

5 rounds

10 goblet squats 

10 burpees

10 kb snatch (alternating arms)

Saturday - April 11, 2020

warm-up

450m run

then...

100 wide air squats 

WOD

3 rounds

50 double unders 

25 kb swings 

5 power cleans(225lbs/155lbs) 

Thursday - April 09, 2020

warm-up

450m run

then...

50 unbroken wall balls 

WOD 

Every 2 minutes for 10 rounds 

1 squat clean + 1 front squat + 1 jerk 

Wednesday - April 08, 2020

warm-up

450m run

then...

50 toes to bar 

WOD 

30 power snatch 

30 pull ups 

For Time

Tuesday - April 07, 2020

warm-up

450m run

then...

"Cindy"

WOD

21-15-9

thrusters 

push ups 

Thursday - April 02, 2020

warm-up

450m run

then..

50 wall balls

WOD

AMRAP 7

5 clean grip snatch 

7 sit ups 

-----------------------------------------------

Olympic 

-Snatch 

work up to 80% blind folded