April 19, 2019

Strength:

FRONT SQUAT 4 X 12 AHAP
STANDING DB PRESS 4 X 12 AHAP

WOD:

25 KBS (1.5/1)
50 SIT UPS
100 DU
20 KBS
40 SIT UPS
80 DU
15 KBS
30 SIT UPS
60 DU
10 KBS
20 SIT UPS
30 DU
5 KBS
10 SIT UPS
20 DU

April 18, 2019

Strength:

DEADLIFT 4 X 12 AHAP
20 SEC HOLLOW BODY ROCK

WOD:

BUY IN: 20 DBALL SQUATS (150/100)

THEN..
3 ROUNDS
20 SHOOT THROUGHS
1 TRIP HANDSTAND WALK
400M RUN

April 17, 2019

Strength:

BARBELL BENT OVER ROW 4 X 12 AHAP
WEIGHTED DIPS 4 X 12 AHAP

WOD:

5 ROUNDS:
15 OHS (115/75)
20 PULL UPS
200M RUN

April 16, 2019

Strength:

BACK SQUAT 4 X 12 AHAP
BEHIND THE NECK PRESS 4 X 12 AHAP

WOD:

5 ROUNDS:
10 PUSH PRESS (115/75)
10 BURPEES
10 T2B

April 15, 2019

Strength:

FLOOR PRESS 4 X 12 AHAP
SINGLE ARM DB BENT OVER ROW 4 X 12 AHAP

WOD:

20 MIN AMRAP:
400M RUN
10 FRONT RACK BACKWARDS LUNGE RETURN (135/95)
10 HSPU

April 12, 2019

Strength:

FRONT SQUAT 4 X 10 AHAP
STANDING DB PRESS 4 X 10 AHAP

WOD:

5 ROUNDS:
12 BAR FACING BURPEES
12 HANG POWER SNATCH (RX 95/65, RX+ 135/95)

April 11, 2019

Strength:

DEADLIFT 4 X 10 AHAP
20 SEC HOLLOW BODY ROCK

WOD:

FOR TIME:
400M RUN
60 WB (20/14)
400M RUN
40 WB
400M RUN
20 WB

April 10, 2019

Strength:

BARBELL BENT OVER ROW 4 X 10 AHAP
WEIGHTED DIPS 4 X 10 AHAP

WOD:

BUY IN: 3 LAPS DB CARRY (150/100)

THEN..
3 ROUNDS
200M RUN
50 AIR SQUATS
12 C2B

CASH OUT: 50/40 CALS AB

April 9, 2019

Strength:

BACK SQUAT 4 X 10 AHAP
BEHIND THE NECK PRESS 4 X 10 AHAP

WOD:

4 ROUNDS:
10 FRONT RACK LUNGE RETURNS (135/95)
10 S2OH (135/95)
10 HANG POWER CLEANS (135/95)

April 8, 2019

Strength:

FLOOR PRESS 4 X 10 AHAP
SINGLE ARM DB BENT OVER ROW 4 X 10 AHAP

WOD:

EVERY 3 MINS FOR 21 MINS:
7 T2B
7 BOX JUMPS (24/20)
1 TRIP PLATE PUSH (45LBS)
50M RUN
25 DU