Programming for April 9, 2018

WORKOUT OF THE DAY:4.9.18

“Nancy”

5RFT

400m Run

15 OHS 95/65

WORKOUT OF THE DAY:4.10.18

AMRAP 12

9 power clean 155/105

18 air squats

36 double unders

WORKOUT OF THE DAY:4.11.18

50/40 calorie row

35 burpee box jump overs 24/20

20 back squats 225/155 (from floor)

35 burpee box jump overs

50/40 calorie row

WORKOUT OF THE DAY:4.12.18

EMOM 10 minutes

Odd: 15 hollow rock

Even: 10 hollow to arch

AMRAP 7 minutes

7 pullups

7 push ups

7 ab mat situps

WORKOUT OF THE DAY:4.13.18

EMOM 8 minutes

Minute 1-4: 4 TNG muscle snatch

Minute 5-8: 6 TNG power snatch

REST 4 MINUTES

EMOM 12 minutes

Minutes 1-6: 3 OHS + 3 snatch balance

Minutes 7-12: 3 squat snatches

WORKOUT OF THE DAY:4.14.18

Partner Wod: One person working at a time and must split work evenly.

FOR TIME:

50 ground to overhead with plate

200m run relay style (100m each)

50 burpees to plate

200m run relay

50 squats with a plate (hold however you want)

200m run relay

50 walking lunges with a plate (hold however you want)

200m run relay

200m waiter carry with plate (100m each and switch hands halfway)

200m relay