Programming for April 16-21

WORKOUT OF THE DAY:4.16.18

Skill Work (15 minutes):

Ring muscle ups

AMRAP 12

6 HSPU

9 Deadlifts 185/125

30 double unders

WORKOUT OF THE DAY:4.17.18

3 RFT

800m run

30 burpees over 45# plate

WORKOUT OF THE DAY:4.18.18

Power snatch 3-3-3-3-3

Snatch balance 2-2-2-2-2

Squat snatch 1-1-1-1-1

WORKOUT OF THE DAY:4.19.18

For Time:

100 calorie row

80 DB single arm OH walking lunge steps 50/35 (switch arms at 20)

60 DB snatch 50/35

40 push ups

20 bar muscle ups

WORKOUT OF THE DAY:4.20.18

EMOM 10

Even: 7 strict pullups

Odd: 7 dips

Rest 3 minutes

EMOM 10

Even: 10 GHD sit ups

Odd: 15 hip extensions

WORKOUT OF THE DAY:4.21.18

Partner WOD: One person works at a time, but work must be split evenly

Run 800m (together)

20 power cleans 135/95

40 burpees

80 wall balls

Run 400m (together)

20 power cleans 185/130

40 burpees

80 wall balls

Run 200m (together)

20 power cleans 205/145

40 burpees

80 wall balls