Monday, 4/1
| WOD: 3 Rounds For Time: 400 Meter Run 30 Wallballs (20/14) 400 Meter Run 30 DB Hang Clean and Jerks (50/35) L2: 2 Rounds & WB 14/10 & DB C&J 35/25 L1: Scale as necessary |
| WOD: 3 Rounds For Time: 400 Meter Run 30 Wallballs (20/14) 400 Meter Run 30 DB Hang Clean and Jerks (50/35) L2: 2 Rounds & WB 14/10 & DB C&J 35/25 L1: Scale as necessary |
| WOD: 3 x AMRAP 5 4 Burpees 8 Alt DB Snatches (50/35) 12 Sit-Ups *Rest 1 Min Between Each AMRAP L2: DB Snatch 35/25 L1: Scale as necessary |
| WOD: For Time w/ Partner 200m Plate Carry (35/25) 30 Power Snatch (115/75) 400m Run 100 Air Squats 200m Plate Carry (35/25) 50 KB Swings (2/1.5) 400m Run 30 Power Snatch (115/75) 200m Plate Carry (35/25) L2: Plate Carry 25/15 & P Snatch 95/65 & KBS 1.5/1 L1: Scale as necessary |
| WOD: AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) L2: 2:1 Single Under or 60 Sec DU Work & WB 14/10 & DL 225/135 L1: Scale as necessary |
| Skill: Box Jumps Establish a Max Height Box Jump WOD: 1-2-3-4-5-6-7-8-9-10: Burpee Box Jump Overs (24”/20”) Toes to Bar L2: BBJO 20”/16” & Knees to Chest L1: Scale as necessary |
| WOD: 5 Rounds: AMRAP 4: 400 Meter Run 1 Round of “Cindy” Max Power Snatches (115/75) 2 Minutes Rest Between L2: Scale Cindy & P Snatch 95/65 L1: Scale as necessary |
| Strength: On the Minute X 10: 3 Back Squat (Building) WOD: 5 Rounds, resting 1:00 between efforts: 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 15/12 Cal Row/Bike L2: 2:1 Single Under or 30 Sec DU Work & Thruster 75/55 L1: Scale as necessary |
| WOD: 4 Rounds: 400 Meter Run 25′ Front Rack Barbell Lunge 8 Squat Cleans Barbell – 135/95 L2: Barbell 115/75 L1: Scale as necessary |
| 19.5: 33-27-21-15-9 Thrusters Chest-to-Bar Pull-Ups Barbell: 95/65 |
| WOD: Open 19.5 TBA |
