April 2022

4 / 29 / 22 5 rounds 21 cal row 15 american KBS 70/ 53 9 ring dips

4 / 28 / 22 ( 7 – 5 – 3 ) x 3 B. AMRAP 10 10 sumo deadflift high pull 95 10 wall ball

4 / 27 / 22 2 rounds run 500m 25 burpees run 500m 25 toes to bar

4 / 26 / 22 A. Every 2 min do a set of deadlifts with following sequence 10 – 5 – 10 – 5 – 10 – 3 – 10 – 3 10s same weight across 5s and 3 s building B. 8 x 20 seconds with 10 seconds rest ring hold hollow body hold

4 / 25 / 22 Amrap 5 20 Hang clean and jerk DB 50 / 35 ( rotate sides every 5 reps ) 50 Double unders Rest 3 min AMRAP 5 20 Goblet squats 50 Dubs rest 3 min AMRAP 5 20 Hang clean and jerk DB 20 goblet squats

WOD 4 / 22 / 22 10 rounds 100m run 10 OHS 75 / 55 1 legless rope climb

WOD 4/21/21 A. 5 x 1 behind the neck split jerk B. 5 x2 split jerk C. EMOM 20 Odd 5 / 5 DB split jerk x 1 50 / 35 EVEN : cals bike , ski or rower

WOD 4 / 20 / 21 AMRAP 20 10 ctb pull ups 10 box jumps 30 / 24 run 250m

4 / 19 / 22 5 x 3 min rounds with 3 min rest Row 500m max reps 185 / 125 clean and jerk

4 / 18 / 22 A. 5 x 2 tempo front squats 3 second decent , 1 second pause in bottom B. 5 x 1 Front Squat building C. partner amrap 10 30 db squats x 2 50/35 30 burpees over partner