Saturday Wod 4.21.18

Level 1 2 Rounds For Time 100 Sit-ups (While Partner Holds KB Goblet Style) 70 Goblet Squats 70/53# Level 2 2 Rounds For Time 70 GHD Sit-ups (While Partner Holds Front Rack) 70 Squat Cleans 135/95#

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Friday Wod 4.20.18

Establish a 5 Rep Max Deadlift Then Level 1 3 Rounds For Time 15 Ring Dips 20 Deadlifts 225/155# Level 2 3 Rounds For Time 10 Muscle-ups 20 Deadlifts 225/155# Optional Work Establish a 1RM Turkish Get-up 3 Tough Sets Supinated Grip Bent Over Row x 10

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Thursday Wod 4.19.18

Levels 1 and 2 10 Minutes EMOM Min 1 – Landmine Row x 5-6 Min 2 – Double Unders x 30-40 Then In Partners 4 Rounds For Time Row 4K (Switching Every 500 Meters)

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Wednesday Wod 4.18.18

Levels 1 and 2 5 Rounds For Time Run 400 Meters 30 Wall Ball Shots 20/14# 30 Pull-ups Optional Work 5 Sets 9 Kip Swings 6 Hip To Bar 3 Bar Muscle-ups 30 Seconds Hollow Hold Goal Is To Finish Bar Work w/o Breaking Rest As Needed Between Sets

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Wednesday Wod 4.18.18

A. 5 Sets 9 Kip Swings 6 Hip To Bar 3 Bar Muscle-ups 30 Seconds Hollow Hold Goal Is To Finish Bar Work w/o Breaking Rest As Needed Between Sets B. 5 Rounds For Time Run 400 Meters 30 Wall Ball Shots 20/14# 30 Pull-ups

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Tuesday Wod 4.17.18

Levels 1 and 2 15 Minute E90 (10 Sets) Dip Snatch + Snatch Then 5 Tough Sets Back Squat x 5 Optional Work 3 Tough Sets Barbell Hip Thrust x 8 3 Tough Sets Glute Ham Raise x 5

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Monday Wod 4.16.18

A. 5 Tough Sets Strict Press x 5 B. 3 Tough Sets 100′ KB Front Rack Carry (Single Arm) Rest Equally Between Sets/Sides 3 Tough Sets Overhead Tricep Extensions x 10 (Using Dumbbell) C. 5 Rounds For Time 12 DB Push Press 45/30# 18 Box Jump Overs 30/24#

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