WOD

5/1/24 20 min amrap 10 HSPU or 10 2xDB push press 50 / 35 10 box jumps 24/20 10 cal machine ADD 2 reps / cals each round to all movements

4/30/24 A. Back Squat 7 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 7 B. 4 rounds eachPartner A : hanging L hold or knee tuck holdPartner B : 50 ft shuttle runthen switchImmediately into3 rounds each -50 ft farmer carry Kb / Db rest while partner worksImmediately

4 / 29 / 24 10 rounds – rest 1 : 1 with partner 200m row 5 thrusters 135 / 85

4/26/24 10 rounds 100m run 10 push press 115/75 10 box jumps 24 / 20

4/25/24 A. in 10 min build to a heavy deadlift triple B. 7 x 3 deadlift across with 75% of todays 3 rep. C. Partner Row – 12 min max meters rotate every minute – other partner bear hugs wall ball 20# for everyone.

April 24 , 2024 20 min amrap 5 chest to bar pull ups 10 push ups 15 airsquats every 5 min including at 0:00 run 400m continue amrap where you left off after the run

4 / 23 / 24 A. 4 sets 10 power clean and jerks on 3 in clock Add load every round B. 12 min abs 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest

4 / 22 / 24 4 rounds 1 min max reps snatch 135 / 85 1 min max burpees over the bar 1 min max cals machine rest 1 min

4 rounds 400m run 3 rope climbs 12 heavy DB snatch 70 / 50

4/18/24 A. Bench Press 8 – 8 across 4 – 4 – 4 across 2 – 2- 2- 2 across B. partner amrap 12 – rotate full rounds 8 DB deadlift 6 db hang clean 4 Db shoulder to overhead 50 / 35 DBs