WOD 4-30

A. 3 Sets  //
BackSquat x 3-5 reps @30X1  //
Rest 30 sec  //
Dip x MaxReps(-1) @3010  //
Rest 2 min  //
B. 4 Rounds  //
50 DoubleUnder  //
15 WallBall  //
10 Toes2Bar  //

WOD 4-27

A. 4 Sets  //
BackSquat x 3-6 reps @30X1  //
Rest 30 sec  //
PullUps x MaxReps(-1) @3010  //
Rest 2 min  //
B. 3 Sets (go very hard, not all out)  //
3 PowerSnatch TnG (75% of 1rm)  //
100m Shuttle  //
Rest 6 min (Mobilize, Skill work)  //

WOD 4-26

( WarmUp 15m, A. 20m, B. 10m, Cool 10m )  //
A. 5 Sets  //
Clean x 3 reps (<3 sec betwixt reps)  //
Rest 10 sec  //
TallBoxJump x 4 reps (step down, 5 sec betwixt jumps)  //
Rest 2 min  //
B. EMOM10  //
3 Clean (60% of today’s best triple)  //
15 DU || 5 Burpee  //

WOD 4-25

( WarmUp 20m, A. 28m, Cool 12m )

AMRAP4  //
10 PushPress (95/65 lbs)  //
10 PullUp  //
Rest 4 min
AMRAP4  //
10 KBSwing (32/24 kg)  //
10 HR PushUp  //
Rest 4 min  //
AMRAP4  //
10 Toe2Bar  //
20 DU  //
Rest 4 min  //
AMRAP4  //
Row for cals  //

WOD 4-24

( WarmUp 15m, A. 16m, B. 12m, Cool 10m )  //
A. 4 Sets  //
CGBP x 5 Reps @30X0  //
Rest 30 sec  //
SupineRow x MaxReps(-1) @3010  //
Rest 2 min  //
B. AMRAP12 (aer, 80-90%)  //
8 TruePushUp (CG on db)  //
8 WalkingLunge (ea/leg db)  //
16 KBSwings  //

WOD 4-23

( WarmUp 15m, A. 20m, B. 15m, Cool 10m )  //
A. 4 Sets  //
SplitSquat x 8 reps @3010 (deploy db in each hand if able)  //
Rest 30 sec  //
Toe2Bar x MaxReps(-1)  //
Rest 2 min  //
B. 4 Rounds for Time  //
2 Rope Ascents  //
8 FrontSquats (135/95lbs) – no racks, clean it  //

WOD 4-20

( WarmUp 15m, A. 15m, B. 18m, Cool 10m )  //
A. 5 Sets  //
HangSnatch + Snatch + OHS (work on form over weight)  //
Rest 2 min  //
B. AMRAP10  //
10 PowerSnatch (50% of 1rm)  //
20 DU

WOD 4-19

( WarmUp 15m, A. 20m, B. 18m, Cool 10m )  //
A. 4 Sets  //
FrontSquat x 3-5 reps @30X1  //
Rest 30 sec  //
SupinePullUps x MaxReps(-1) @3010  //
Rest 2 min  //
B. 3 Sets (go very hard, not all out)  //
5 HangPowerClean TnG (75% of 1rm)  //
50m Prowler|Sled  //
Rest 6 min (Mobilize, Skill work)

 

WOD 4-18

( WarmUp 20m, A. 24m, Cool 15m )  //
A. (from: invictus)  //
AMRAP6 (80-90%, sustainable)  //
Run 100m  //
10 Burpee  //
Rest 3 min  //
AMRAP6 (80-90%, sustainable)  //
15 KBSwing  //
10 PushUp  //
Rest 3 min  //
AMRAP6 (80-90%, sustainable)  //
15 BoxJump  //
10 PullUp

WOD 4-17

( WarmUp 15m, A. 9m, B. 20m, Cool 10m )  //
A. 3 Sets  //
SplitSquat x 8 reps @3010 (deploy db in each hand if able)  //
Rest 2 min  //
B. 5 Sets  //
Run 400m (80-90%, sustainable)  //
Rest/Walk 2 min