April 13 WOD

10 Min to est 5RM Push jerk   20 min AMRAP 10 Strict T2B (no big swing) 50 Meter suicide 10 Power snatches Rx 115/85 Scales 95/65  

April 10 WOD

EMOM for 7 min 1 Power clean @ 70-80% of 1RM Clean n jerk 1 Hanging squat clean 1 Squat clean thruster 10 min to est 3RM Front squat WOD 3 Rounds 20 Push ups Speed ladder 2x’s buzz saw Hop scotch 30 feet Crab walk 30 feet Bear crawl

April 9 WOD

“Jack” 20 min AMRAP: 10 Push-press @115/85LBS, 10 Ktb swing 10 box-jumps

April 8 WOD

10 min to est 5RM Back squat WOD 5 RFT 20 pull ups 20 Burpees 20 Sledge

April 7 WOD

5 RFT 5 Deadlift Rx+ 315/225 Rx 225/135 Scaled 185/115 10 Box jumps 40 Du/ 100 singles

April 6 WOD

10 min to est 1 Front squat +1 Push jerk +1 Split jerk 7 RFT 7 Front squats Rx 135/95 Scaled 115/85 7 C2B 7 T2b

April 4 WOD

1 RFT: 30 Pull ups 50 Sit ups 70 Double unders immediately into 2 RFT: 20 Pull ups 40 Sit ups 60 Double unders immediately into 3 RFT: 10 Pull ups 20 Sit ups 40 Double unders

April 3 WOD

5 RFT 10 Floor bench press Lateral sled pull R Lateral sled pull L 120 feet sled pull backwardsed Shirt Friday

April 2 WOD

4 mins to work up to working weight. 4 Rounds 6 min AMRAP 6 Power cleans Rx205/125 Scaled135/95 12 Over the box jumps 18 T2B 3 min rest