April 2019

WOD 5 . 1 . 19 Death by : Power clean 185 / 125 ( 70% ) Wall Balls 10m Shuttle runs with med ball

WOD 4 . 30 . 19 Buy In : 400m Run 10 – 1 Front Squat 155 / 105 Strict HSPU Cash Out 400m Run

WOD 4 . 29 . 19 A. 10 min EMOM 3 rep touch n go snatch ( building ) B. Freedom Bird 21 – 15 – 9 Calorie row power snatch 115 / 75 burpee over bar

WOD 4 . 25 . 19 For time Run 500m 15 Squat clean thrusters 135 / 95 150 Dubs 15 Squat clean thrusters 135 / 95 Run 500m

A. max height box jump , one step B. 10 Rounds 1 rope climb 10 push ups 10 Box Jumps 1 50 ‘ sled push

WOD 4 . 24 . 19 A. 1 set 20 reps back squat with 60% B. 3 sets of 10 push press c. 5 sets of 5 strict pull ups ( add weight if you can ) Use a partner for assistance for strict pull up help. Coaches will demo D. 1 set of 250m

4 . 23 . 19 A. Zombie on Fire 3 Rounds for time Row 500m Run 400m Rest 1 minute Score total time B. AB – 30 5 Rounds 10 seconds L sit 20 seconds hollow hold 30 second plank rest 1 minute.

4 . 19 . 19 Big Cheese 10 Push Jerk 155 / 105 20 toes to bar 30 Wall Balls 40 Russian KB Swings 50 Calorie Row 40 Russian kb swings 30 Wall Balls 20 toes to bar 10 Push Jerk 155 / 105

4 . 18 . 19 4 Rounds 15 snatch 75 / 55 50 dubs 400m run