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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

4 / 15 / 22 A. Practice Snatching : 1 – 2 reps a minute for 12 minutes – building B. 13 snatch 135 / 85run 25011 snatchrun 2509 snatchrun 2507 snatchrun 2505 snatch

4 / 14 / 22 Amrap 12 6 Strict pull ups 9 american KBS 35/53 12 push ups At 12:00 min mark run 1500m Score is reps in amrap and total time.

4 / 13 / 22 A. Build to a heavy thruster from the ground B. 5 rounds 10 thrusters 115 / 75 25 situps

4 / 12 / 22 For time 50 cal row 50 box jumps 50 wall balls 50 toe to bar 50 wall balls 50 box jumps 50 cal row Every station has a running 3 min cap . So you have 3 min to row , 6 min mark to finish box jumps , 9

4 / 11 / 22 Back Squat 8 , 50% 6 – 6 , 65% 4 – 4 -4 , 75% 2 – 2- 2- 2 80 – 85 % B. AMRAP 8 8 burpees 28 double unders

WOD april 8 , 2022 10 x 1 min amrap 5 deadlifts 225 / 155 max cals bike 2 min rest.

WOD april 7 , 2022 8 rounds each 10 double front rack KB step overs 20 inches 10 toes to bar rest 1 : 1

WOD april 6 , 2022 A. 6 sets 1 press + 2 push press + 3 push jerk B. Partners Rotate full rounds for 5 rounds each 12 DB deadlift 9 DB hang power clean 6 DB push jerk