Zombies on Fire
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.
WOD
Battle Cry
WOD 4 . 22 . 19 A. 5 x 3 touch n go power clean B. Battle Cry 5 Rounds 100m Run 6 Power cleans 185 / 125 15 Toes to bar
Big Cheese
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
War Machine
WOD 4 . 17 . 19 ” War Machine ” 5 Rounds 3 min AMRAP 15 / 12 calorie bike , can sub for rower or ski erg only if all bikes in use. 9 deadlifts 225 / 155 max burpees over the bar rest 3 minutes between rounds Repeat WOD from 2 . 5
Cindy
WOD 4 . 16 . 19 20 min AMRAP 5 pull ups ( strict ) 10 push ups ( make as hard as possible ) 15 squats ( If you have 20 pound vest , wear it )
Red Rover
WOD 4 . 15 . 19 7 Rounds 14 Dumbbell Snatch 50 / 35 25 ft OH Walking lunge DB 50 / 35 7 Hand Stand Push ups 25 ft OH walking lunge db 50 / 35 20 min CAP
Bambi’s Legs
April 12 . 19 For time Run 400m 30 OHS 95 / 65 Run 400m 30 Front Squat 135 / 95 Run 400m 30 Back Squats 185 / 125
Monkey Business
April 10 . 19 For time 25 min cap 80 situps 40 air squats 20 ring dips ( scale with band ) 10 bar muscls ups ( scale with jumping bmu ) 800m run 10 bar muscle ups 20 ring dips 40 air squats 80 situps
