WOD

4/16/24 A Power clean EMOM 5 min EMOM – 5 reps across rest 2 min 5 min EMOM – 3 reps across rest 2 min 5 min EMOM – 2 reps across B. AMRAP 10 10 Medball clean 20 / 14 15 medball situp

4/15/24 AMRAP 20 250m run 20 push ups 15 toes to bar

4 / 12 / 24 AMRAP 15 3 – 6 – 9 – 12 – 15 – etc Snatch 95 / 65 pull up cal machine

4 / 11 / 24 A. back squat 10 – 8 – 6 – 4 – 2 – 2 -4 – 6 – 8 – 10 Increase across loads then decrease when reps increse again and try keep same loads for way down as way up. B. partner amrap 12 both do 30 double unders

4/10/24 7 x 2 min rounds rest 1 min 250m row max calorie row rds 1 – 3 – 5 Max calorie bike or ski 2 – 4 – 6 round 7 max burpees Score total reps for all 7 rounds added together.

4/9/24 A. Press 4 x 2 building B. 5 sets 2 push press + 1 split jerk C. partner amrap 12 rotate full rounds 8 box jump 24/20 1 set of HSPU , max reps 8 . Scale HSPU with push press 95 / 65

4/8/24 BUY IN : 1000m run then 10 rounds of 3 power clean 155 / 105 6 push ups 9 airsquats CASH OUT : 1000m run

4/5/24 5 rounds 250m run 15 front squats 95/ 65 15 pull ups

4/4/24 emom 20 odd run 100m even 3 push jerks building as needed

4/3/24 amrap 17 21 wall balls 20 / 14 15 box jump overs 24/20 9 power cleans 115 / 85