(479) 644-8108

Saturday April 29th

WOD

2 Person Teams
AMRAPx20
Buy In
75 OH Lunges 45/25 plate (only 1 set of OHL)

then

10 Alternating Rounds of
10 Deadlifts 275/185  225/155
10 Lateral Burpees
*2 Legless Rope Climbs

Rope climbs can be completed at any point during that round

FX

AMRAPx20
Buy In
75 OH Lunges

then

10 alternating rounds of
10 Deadlifts scale as needed
7 Burpees
10 Ring Rows

Friday April 28th

WOD

25 Wallballs 20/14 @10'
25 GS Box Jumps 24/20
Run/Row 200m
25 SDLHP 95/65
25 TTB
Run/Row 200m
25 Thrusters 95/65
25 Pull Ups
Run/Row 200m
25 Hang Power Snatch 95/65
25 HSPU
Run/Row 200m 

Thursday April 27th

WOD

Strength/BB
EMOMx20
Odd- 5 OHS climbing in weight *floor
Even- 5-10 Triple Unders/Attempts

Conditioning
AMRAPx9
7 KBS 2/1.5
5 Squat Cleans 185/125 155/105

FX
EMOMx20
Odd- 3-5 OH Lunges across
Even- 5-10 Triple Unders/II Unders/attempts

Conditioning
AMRAPx9
7 KBS 1.5.1
5 Power Cleans + 5 Front Squats

Tuesday April 25th

WOD

AGOQ Workout 1
with a 20:00 time cap 

For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Post time completed as score or total # of reps completed in 20:00

FX
75-100 DB Snatch 35/25
50 Cal Row
30 Burpees
20 C2B or 30 Pull Ups or 35 Assisted

Monday April 24th

WOD

BB/Strength

Shoulder Press
3-3-3
Push Press
2-2-2
Push Jerk
1-1-1

Conditioning 

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads, 135/95
Chest-to-bar pull-ups

FX
SP-333
PP-333
PJ-333

21-15-9 reps
Shoulder to OH 95/65
Pull Ups

Sunday April 23rd

Come out at 9am and cheer Denny on as he tackles AGOQ #2. 

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*loads Ages 55+Men clean 115-135-155-185-205 lb

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

We are gonna use their concept and make it a team

WOD
2 Person Teams

Minutes 1-4
30 TTB
75 II Unders
ME Snatch 75/55

Minutes 4-8
30 TTB
75 II Unders
ME Snatch 95/65

Minutes 9-12
30 TTB
75 II Unders
ME Snatch 135/95

Minutes 13-16
30 TTB
75 II Unders
ME Snatch 155/105

Minutes 17-20
30 TTB
75 II Unders
ME Snatch 185/125

FX
Same time domain
Scale loads as needed
TTb/Knee Raises/MB Sit Ups
100 Singles

During this workout split reps as needed between athletes. Only 1 athlete working at a time. Once you complete the TTB and II's with the remainder of the 4 min you will complete as many Snatch (Power/Split/Squat) as possible. Once that block is over the weight increases. Post score as total number of snatches at ea load then totaled. 

Saturday April 22nd

WOD

Rest Day – Closed
CFK-12:00

*Come out to North and bring some energy for Denny. Meeting at 10:30 ish to take on open qualifier wods 3 and 4. 

Friday April 21st

WOD

5 RFT of

20 Walballs 20/14 @10'
20 Sumo DL High Pull 75/55
20 Box Jumps 20"
20 S2OH 75/55
10 Cal Row

35:00 Time cap

FX
3-5 ROUNDS
15 Wallballs
15 KB SDLHP 53/35
15 Box Jumps/Step Ups
15 15 Push Press
10 Cal Row