April - 2018

WOD 4/30/18

Perform 3 Power Cleans every minute * Add 10-20 lbs. every 5 min * Start with 135/95 lbs

WOD 4/27/18

800-m Run 80-ft Handstand Walk 20 Back Squat (135/95 lbs.) 600-m Run 80-ft Handstand Walk 25 Back Squat (115/75 lbs.) 400-m Run 80-ft Handstand Walk 30 Back Squat (95/65 lbs.)

WOD 4/26/18

Press 3-3-3-3-3 Bent Over Row 5-5-5-5-5

WOD 4/25/18

2 min. Row (Cals) 2 min. Pull-up Rest 1 min. 2 min. Row (Cals) 2 min. Chest-to-bar Pull-ups Rest 1 min. 2 min. Row (Cals) 2 min. Strict Pull-ups

WOD 4/24/18

20 Over-unders 25 Kb Walking lunges (24/16 kg.) 3 Rounds

WOD 4/23/18

4 Deadlift (315/205 lbs.) 12 DB Shoulder to Overhead (50/35 lbs.) 12 DB Front Squat 5 Rounds

WOD 4/20/18

30 Box Jumps (24/20 inch.) 20 Single Arm DB OH Squat (RA) (45/25 lbs.) 40 Burpee 20 Single Arm DB OH Squat (LA) 30 Box Jumps

WOD 4/19/18

5 Knees-to-elbows 3 Bar Muscle-ups 200-m Bear Hug Hold MB Carry (20/14 lbs.) 3 Rounds

WOD 4/18/18

Step Up 4-4-4-4 * Optional Finisher

WOD 4/17/18

60 Double Unders 2 min. Handstand hold 50 Double Unders 2 min. Ring hold 40 Double Unders 2 min. Chin over bar hold 30 Double Unders

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