WOD

2019 April 19

30min AMRAP
– 1000m run/60 or 40 cals on bike or row
– 2 legless rope climb (start from seated)

2019 April 18

Every 3 minutes for 30 minutes
– Hang Squat Clean + Front Squat + Jerk

2019 April 17

8 rounds of
– 45sec max calories on the rower/bike
*go on every 4minutes

2019 April 16

Amanda
9-7-5 reps, for time of:
– Muscle-up
– Squat Snatch, 135/95 lbs
*11min time cap

2019 April 15

2 sets, each set for time:
2 rounds of:
– Run, 400 m
– 15 Push Press, 95/65 lbs
– 12 Toes-to-bars

Rest 5 mins between each set.

*11min timecap/rd
*if can’t run, 25 cal on rower/bike

2019 April 13

In teams of 2:

Partner A – Jackie
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Partner B – Jackie
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Partner A – Helen
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

Partner B – Helen
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

*timecap 35minutes

2019 April 12

Deadlift 4-4-4-4-4
*go on every 5minutes

2019 April 11

3 rounds for time of:
– 50 Air Squats
– 50 AbMat Sit-ups
– 25 Pull-ups
– 10 Box Jumps, 30/24 in
*24min timecap

2019 April 10

For 2 cycles:
AMRAP in 5 mins of:
– 4 Squat Cleans, 185/135 lbs
– 3 Push Jerks, 185/135 lbs
– 6 Pull-ups
– 6 Knees-to-elbows

Rest 5 mins between each cycle.
For each cycle restart the AMRAP.

2019 April 9

With a partner, complete as many rounds as possible in 20 mins of:
– 15 Kettlebell Swings, 70/53 lbs
– 15 Burpees

Partners alternate complete rounds.

OR…complete the RX’d Individual Option.

5 rounds for time of:
– 15 Kettlebell Swings, 70/53 lbs
– 15 Burpees
*13min time cap

2019 April 8

5 rounds for time of:
– 30 Dumbbell Walking Lunge, 50/35 lbs
– L-Sit, 20 secs
– Handstand Walk, 15 m
*40min timecap

2019 April 5

0:00-10:00
12-10-8-6-4 reps, for time of:
– DxKB Clean
– DxKB Thruster
– Pull-ups
10:00-15:00 rest
15:00-25:00
10-20-30 reps, for time of:
– Wall Ball, 20/14 lbs
– Row/Bike Calories (if no row/bike run 200-400-800)