WOD

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18
Apr

Start of Something

Max Height Box Jump

STRENGTH – Back Squat

3 sets of 6 at 85%.

METCON –

80 Double Unders

60 Hang Power Cleans

40 Abmat Situps

20 Thrusters

Every 3 minutes including at the beginning of the workout, run 200 meters.

17
Apr

Make My Words Important

STRENGTH – Push Press

5-5-3-3-1-1-1

Increase weight each round.  In between sets, perform 3-5 pullups/muscle ups.

METCON –

4 rounds (3:00 work/1:00 rest)

15 burpees to a plate

20 Kettlebell Swings

Overhead lunges for the remainder of the time (45/25)

 

 

15
Apr

High Like the Moon

With a Partner:

 

AMRAP in 20 Minutes:

50 Clean and jerks

50 Box Jumps

50 Pushups

50 pullups

50 situps

REST 3 Minutes:

Death By Thrusters

Alternate Rounds (if you fail, continue with 8 burpees each round until the last team is done)

 

 

14
Apr

Every Day a New Toy

SKILL – Clean and Jerk

STRENGTH – Clean and Jerk

Work up to a heavy single.

METCON –

Every Minute on the Minute for 15 Minutes:

Min 1: 2 Power Clean, 1 Full Clean, 1 Shoulder to Overhead

Min 2: Run 100 meters plus 5 abmat sit-ups.

Min 3: 15 Wall Balls

13
Apr

Not What Your Friends Think

SKILL – Handstands/Handstand Push-ups

STRENGTH – Deadlift

3-3-3-3-3

Increase weight as long as form stays consistent.

METCON –

AMRAP in 5 Minutes:

5 Front Squats

10 Bar over burpees

Rest 1 minute

AMRAP in 5 Minutes:

5 Handstand Pushups (scale to feet on a box, rings, wall walks (3))

10 Slam Balls