4.1.19

Strength
16 min EMOM
min 1-4: 2 Hang Snatch + 2 Power Snatch
min 5-8: 5 BTN Push Press (snatch grip)
min 9-12: 2 OHS + 2 Snatch Balance
min 13-16: 2 Squat Snatch

Wod
5X
200 Meter Run
10 KBS 70/53
20 Push-ups

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3.29.19 “Filthy Fifty”

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

3.28.19

Wod
3X
15 SDHP 75/55
15 Wallballs 20/14
then
800 Meter Run
then
3X
15 SDHP 75/55
15 Wallballs 20/14

Post Wod
3X
1 min weighted plank
1 min rest
15 sec flutter kick
15 sec scissor kick
30 sec rest

3.27.19

Strength
4X
8 Dumbbell Bench Press
20 GHD Sit-up or med-ball sit-up

Wod
3X
21 Calorie Bike
15 Pull-up
9 Squat Clean
*Squat Clean weight: 1st round 135/95, 2nd 165/110, 3rd 195/125*

3.26.19

Strength
Power Clean
12 min EMOM
3 reps touch and go for the first 6 rounds
2 singles for the last 6 rounds (AHAP)

Wod
4X
400 Meter Run
20 Sit-ups
15 HSPU
10 Pistols (5 each leg)