WOD 4.24.19

Metcon:

Running Clock…

0:00-15:00

11 Calories

22 Single Arm DB Hang Clean and Jerk

15:00-20:00 REST
Starting @ 20:00

Death By

Hang Power Snatch 75/55

WOD 4.18.19

40 min running clock..

(10 min @ each)

-50 m sled sprint/ 10 Reverse Hypers

-80 foot sandbag carry/ 10 Strict Toe 2 Bars

-40 foot yoke carry

-3 sets of MAX handstand hold

WOD 4.17.19

Strength:

EMOM 10

Weighted Strict Pull up

Weighted Strict Dip

Metcon:

AMRAP 15

*Add one rep to each movement until time expires!

1 Burpee Bar Over

1 Power Clean and Jerk 155/105

2 BBO

2 PC+J…

WOD 4.15.19

Strength:

EMOM 8

1 Snatch-Pause 2 seconds @bottom of Squat

Rest 2 mins

EMOM 10

1 Snatch

Metcon:

AMRAP 20

1 Snatch @90%

5 Pull ups

10 Push ups

15 Air Squats

WOD 4.8.19

Strength:

EMOM 10

1 Overhead Squat + 1 Snatch Balance

Metcon:

21-15-9

Deadlift 95/65

Overhead Squat

*4 Wall Walks after each round

For time:

WOD 4.5.19

Metcon:

25/20 Calories

15 SDHP 115/75

Rest 2 mins

25/20 Calories

20 Thrusters 115/75

Rest 2 MIns

25/20 Calories

25 Hang Power Snatches 95/65

Rest 2 mins

25/20 Calories

30 Toe 2 Bar

Rest 2 mins

25/20 Calories

35 Wall Balls

For Time: