WOD

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19
Apr

Squat Snatch builder

WOD 4 . 20 . 21

5 rounds

3 squat snatch 95 / 65

4 burpee box jump over

straight into 5 rounds

2 squat snatch 115 / 75

4 burpee box jump over

straight into 5 rounds

1 squat snatch 135 / 85

4 burpee box jump over

15
Apr

Pyramid scheme

WOD 4 . 16 . 21

EMOM 24

Odd pull ups

even squat clean 95 / 65

2 – 4 – 6 – 8 – 10 – 12 etc until failure.

start over at 2 – 4 – 6 – etc every time you fail until 24 min expires.

14
Apr

strict press biathlon

4 . 15 . 21

For time

Bike 25 / 22 calories

18 strict press 95 / 65

( 5 cal penalty for putting bar down )

Row 35 / 30 calories

18 strict press 95 / 65

(5 calorie penalty for putting bar down )

Run 500m

18 strict press 95 / 65

100m run pentalty for putting bar down

20 min cap

1 2 3 95