MONDAY 4/30

*4x
-150m row sprint
-400m run

*5x3 heavy split jerk

*5rds for time
-10 push jerk
-20 pull ups

SATURDAY 4/28

*1 mile run

*team WOD
4x
-10 burpees
-weighted run 150m
-load weight onto barbell and farmers walk w/ team mate 150m
-unload barbell
4x
-10 burpees
-weighted run 150m

FRIDAY 4/27

*Annie 50-40-30-20-10
-DU
-straight leg sit ups

*snatch practice

*Isabel
-30 snatches for time

*10x w/ 30sec rest
-liners

WEDNESDAY 4/25

*10mins skill and movement practice

*20min AMRAP
-2 muscle up/ 2 pull ups and 2 dips
-4 HSPU
-8 KB swings

*3x w/ 1min rest
-15 sec. Mountain climbers
-30 sec. Knees to elbows
-45 sec. Burpee crunches
-1min ISO abs

TUESDAY 4/24

*5 mins jump rope

*5sets
-10 BW bench
-amrap diamond push ups

*15 min AMRAP
-10 toe 2 bar/ knee to elbow
-20 burpee box jumps
-30 ball clean
-40 DU or 80 jump rope

MONDAY 4/23

*1 mile run

*5x3 rep max FR SQ

*5sets
-20 sandbag squat
-200m sandbag run

SATURDAY 4/21

*team wod
Finish what u can in 40mins
*Helen
-400m run
-21 KB swings
-12 pull ups

*Diane 21-15-9
- dead lift
- HSPU

*Elizabeth 21-15-9
- clean
- ring dips

*Karen
-150 wall balls

FRIDAY 4/20

*battle chain
-20sec
-sled pull

*5 each arm
-Turkish get ups

*death by barbell
2 reps each (unbroken and non stop)
-sumo high pull dead lift
-dead lift
-power clean
-hang clean
-clean squat
-thruster
-power snatch
-hang snatch
-snatch squat

WEDNESDAY 4/18

*1 mile run

*20min AMRAP
-10 push ups
-10 wall balls
-10 pistols
-10 walking lunges w/ weight
-10 box jumps
-10 burpee

*1 mile cool down

TUESDAY 4/17

*3sets
-10 GHD sit ups
-10 KB swings
-10 straight leg sit ups
-10 ball slams

*15 mins
-DU practice/ pull up practice

*21-15-9
-FR SQ
-toes 2 bar/ knees to elbows

MONDAY 4/16

*4sets
-150m row sprints
-100 DU /200 jump rope

*5x5reps
- OHSQ

*AMRAP 10mins
-10 OHSQ
-200m run

SATURDAY 4/14

*1 hr time limit
-1000 DU
-800 walking lunges
-600 sumo high dead lift pulls
-400 box jumps
-200 bent knee sit ups

*FRIDAY 4/13

*5x3 reps heavy
-push press

*5 rds for time
-5 HSPU
-10 ring dips/ dips
-15 push ups
-20 push press

*5x30 sec.
-burpee broad jumps

WEDNESDAY 4/11

*5mins jump rope / DU

*5rds for time
-10 pull ups
-20 KB swings
-10 thrusters

*3sets
-50 seated twist
-50 bicycle crunches
-50 scissor kicks
-1min ISO abs

TUESDAY 4/10

*5k run if no rain

*optional 5k row

*skill practice

MONDAY 4/9

*4x
-500m row
-20 back SQ

*5rds for time
-10 lunge jumps per leg
-20 BW SQ
-200m run

SATURDAY 4/7

*warm up 4x
-100m row sprint
-400m run

Team WOD
AMRAP 30mins
-100 wall balls
-100 DL
-100 pull ups
-10 sled runs

FRIDAY 4/6

*ladder warm up

*21-15-9
-box jumps
-DU / jump rope
-back ex.

*9-7-5
-toes 2 bar/ knees to elbow
-burpee pull ups

*5min AMRAP
-clean and jerk

WEDNESDAY 4/4

*3rds warm up
-5 pull ups
-10 bent knee sit ups
-20 BW SQ

*5x3 power snatch

*5rds for time
-10 power snatch
-30 DU/ 60 jump rope
-200m run

TUESDAY 4/3

*1 mile run

*15 mins skill practice

*Tabata
-kb swings
-ball clean SQ
-burpee

MONDAY 4/2

*10mins jump rope/ DU

*5 sets
-10 bench
-ladder push ups

*7rds
-10 ring push ups
-5 HSPU