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Friday May 1st

WOD
Strength
EMOMx15
Snatch (Power/Split/Squat)
Min 1-3 @ 65% of 1RM
Min 4-6 @ 70%
Min 7-9 @ 75%
Min 10-12 @ 80%
Min 13-15 @ 85%

Conditioning 
21-15-9 reps of 
OHS 95/65
50 Dbl Unders between ea

21 OHS 50 II
15 OHS 50 II
9   OHS 5o II

Monday Apr 27

WOD

Chipper 
For Time complete
25 Dubs
50 Thrusters 115/85  95/65
25 Dubs
40 C2B Pull Ups
25 Dubs
30 Burpee Box Jumps 24/20
25 Dubs
20 Strict HSPU
25 Dubs
10 Pistols
25 Dubs

Sunday Apr 26th

WOD
2 Person Teams

Buy In
100 Wallballs

then 


“DT”
5 Rounds of 

12 Deadlifts 155/105
9 Hang Power Cleans 
6 Push Jerks

then 

Buy Out 
50 Wallballs

*During this workout you may split all the reps ups as needed. Only 1 athlete working at a time.

Extra Credit 
Masters Qualifier WOD #1

AMRAP 5:00
5 MU
10 Power Cleans 155/105

*This is an individual workout. Muscle Ups are rings. 

Friday April 24th

WOD
Strength 
EMOMx12
1:00-3:00 1 Squat Clean @75%
4:00-6:00 1 Squat Clean @ 80%
7:00-9:00 1 Squat Clean @ 85%
10:00-12:00 1 Squat Clean @90%

Conditioning 

AMRAPx12
3/2 Muscle Ups 
6 Power snatches 95/65
9 OHS 95/65
12 TTB
15 Dubs

 

Thursday Apr 23rd

WOD
“Fight Gone Bad”

Three rounds of:
Wall-ball 20/14 10 ft target (Reps)
Sumo deadlift high-pull, 75/55  (Reps)
Box Jump, 20″ (Reps)
Push-press, 75/55 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points.

Wednesday Apr 22nd

WOD
Strength
Back Squats
3-3-3
Front Squats 
2-2-2

Benchmark
“Baseline”
Row 500m or Run 400
40 Air Squats 
30 Sit Ups
20 Push Ups
10 Pull Ups