Group warm up
strict press 5×6
Emom x 20
1 – 15 ttb 2 – 10 bbjo 3 – 7 cj 135/95 4 – 20 wb 5 – 16 alt db snatch
Wod April 13
Group warm up
3 rounds
10 strict hspu, 10 db hang clean, 50 dubs rest 1 minute then 10 hspu, 10 db s2oh, 50 dubs
for time
120 wall balls, 120 cal row
these work outs can be done in either order
Wod April 12
Group warm up
For time
9-6-3 snatches, burpee box jump overs
20 min to establish 4rm front squat
Wod April 9
Group warm up
JT – 21-15-9
hspu, ring dips, push ups
Amrap x 10 – 20 front squats 135/95, 10 bfb
Wod April 8
Group warm up
Emom x 12 – 6 strict press
Emom x 8 – 4 push press (heavy)
3 rounds for time – 10 dl 185/115, 400 m run, 10 hspu 18 min tc
Wod April 7
Group warm up
Deadlift
10-8-6-4-2-10
3 rft
400 m run, 30 wb, 20 alt db sn 50/35
Wod April 6
Group warm up
E2mom x 18 – 3 power clean & 1 jerk
4 rft – 15 dl 225/155, 15 hspu, 15 pull ups, 15 ring dips
Wod April 5
Group warm up
front squats 4×18 (approx 50-55%)
for time: 100 dubs, 30 ttb
3 rounds – 20 alt db snatch, 10 burpees over db
30 ttb, 100 dubs
Wod April 1
group warm up
for time “frantasy land”
Wod March 31
Group warm up
ohs 8×4
for time: 30 power snatch 95/65
3 rounds: 15 ttb, 10 burpees, 5 hspu
30 power snatch 115/85