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April 23, 2019 by Brit

April 24th, 2019

STRENGTH:
EMOTM for 5:00
7 Shoulder Press
*Athletes must Clean Bar from the floor (novice athletes > 6 mos. use racks)

WOD:
For Time:
100 Double Unders
10 Clean & Jerks (155/105#)
20 Toes-to-Bar
75 Double Unders
8 Clean & Jerks
16 Toes-to-Bar
50 Double Unders
6 Clean & Jerks
12 Toes-to-Bar
25 Double Unders
4 Clean & Jerks
8 Toes-to-Bar

*Repeat 4x…
1:00… 10 Ring Rows + 20 Skater Steps
1:00… 10 Push Ups + 20 Single Unders
1:00… 10 Sit Ups + 20 Skater Steps
1:00… 10 Air Squats + 20 Single Unders

*Scale reps to 8/7, if needed, on Ring Rows, Push Ups, Sit Ups, Squats
*Rest with whatever time is left over within the given minute.

Archive

April 22, 2019 by Brit

April 23rd, 2019

STRENGTH:
Power Clean + Squat Clean
7x (1+1)

WOD:
Half “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

SweatFest
*4 x 4:00…
Run 200m
AMRAP with remaining time:
5 Burpees
10 G2O w/Plate

*Rest 1:00 b/w rounds

Archive

April 21, 2019 by Brit

April 22nd, 2019

STRENGTH:
Back Squat
10-8-6-6

WOD:
3 Rounds for Time:
Run 400m
15 Deadlifts (135/95#)
8 Push Jerks (136/95#)

SweatFest
In 15:00, AMrAP…
100 Single Unders
50 Push Press
50 KB Swings
50 Sit Ups
50 Walking Lunges
50 Supermans
50 Goblet Squats
100 Skater Slides

Archive

April 19, 2019 by Brit

April 20th, 2019

STRENGTH:
Power Snatch + Squat Snatch
7x (1+1)

WOD:
AMRAP in 12:00
In Teams of 2…
30 Wall Balls (20/14)
30/20 Ring Dips
30 Sumo Deadlift High Pull (75/55#)

SweatFest
In teams of 4 for 16:00, complete:
As many tire flips as possible

Notes:
– Wear old clothes
– Partners A & B run 300m together. While Partners A & B run, Partners C & D flip the fire as many times as possible.
– When Partners A & B return, they take over on the tire and C & D run 300m.
– IN CASE OF RAIN: Row 300m instead of run; complete max partner Wall Balls instead of tire flip.

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