4/30/16

• AMRAP 23
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• 20 Wall Balls (20/14)
• 20 Sumo DLHP (95/65) / KB for BC
• 20 Situps
• 20 pushups
• 250 m row / 200 m run

4/29/16

• warmup: 2 rounds
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• 100 m run
• 7 v-ups
• 10 pushups
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• A. Turkish Getup technique, then 1RM per arm. 12 min cap
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• B.
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• 400 M run
• 15 Push Jerks (185/105) / BC double KB/DB push press
• 400 M run
• 3 rope climbs / modified / or 9 strict pullups / BC 12 strict ring rows
• 400 M run
• 25 burpees
• 400 M run

4/28/16

• warmup: power snatch tech work
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• A. Power Snatch 1RM
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• B. AMRAP 12 minutes
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• 10 men / 7 women Bike Cals 
• 15 Box Jumps (24"/20")
• 30 KB Russian Swings (70/53)
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• C. core
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• plank hold 1 min on, 1 min break x3 or x5 per athlete
• 
  

4/27/16

• warmup
• 
  
• 200 m run
• 10 squat jumps
• 500 M row
• 
  
• A. Pendlay Rows 3-3-3-3-3
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• B. Open WOD 15.5  (20 minute cap)
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• 27-21-15-9
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• Row (Calories)
• Thrusters (95/65)

4/26/16

• A. 1RM Hang Squat Clean, EMOM 8 minutes, then every 2 minutes for 8 minutes
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• B. 5 Rounds
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• 7 deadlifts (275 / 185)
• 17 toes to bar
• 37 double unders