Week of 04.15.19

WORKOUT OF THE DAY: 04.15.19

For Time- 15 min time cap

15 squat snatch 115/75

15 CTB pull up

20 box jump over 24/20

12 squat snatch 135/95

15 CTB pull up

20 box jump over 24/20

9 squat snatch 155/105

15 CTB pull ups

20 box jump over 24/20

6 squat snatch 185/125

15 CTB pull ups

20 box jump over 24/20

3 squat snatch 225/14

15 CTB pull up

20 box jump overs 24/20

WORKOUT OF THE DAY: 04.16.19

4RFT

800m run

20 burpees to 45# plate

*Do not have to extend at top but both feet must be on top of the plate at the same time.

WORKOUT OF THE DAY: 04.17.19

Front squat

5 x 5 @ 65% of IRM

AMRAP 12

10 GHD sit ups

9 power cleans 115/80

8 T2B

WORKOUT OF THE DAY: 04.18.19

EMOM 16

Minute 1: 12 wall balls 20/14

Minute 2: 12 med ball cleans 20/14

Minute 3: :30 max effort bike

Minute 4: Rest

WORKOUT OF THE DAY: 04.19.19

5 RFT

9 deadlifts 275/185

6 HSPU

3 ring muscle ups

WORKOUT OF THE DAY: 04.20.19

Partner WOD

AMRAP 25

Run 800m together

-then-

“You Go, I Go”

25 DU’s

10 alt DB snatch 50/35

8 OH DB walking lunge (L) 50/35

8 OH DB walking lunge (R) 50/35

*While one partner works, the other partner will row for calories. As soon as working partner finishes their last walking lunge rowing must stop and partners will switch.