Wednesday Wod 4.25.18

A. 5 Tough Sets Jerk x 2 (Pause in the Bottom of 1st Jerk Dip) B. 7 Minutes AMRAP 5 Muscle-ups 8 Shoulder To Overheads 155/105# C. 5 Minutes Free Handstand Hold Practice Then Accumulate 250′ Handstand Walk

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Monday Wod 4.23.18

A. 5 Tough Sets Back Squat x 3 B. 3 Tough Sets Barbell Hip Thrust x 5-6 C. Every 4 Minutes For 24 Minutes (6 Sets) Run 200 Meters 10 Front Squats 185/125# 15 Bar Facing Burpees Record Fastest and Slowest Times

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Saturday Wod 4.21.18

A. Build To Your Heaviest 3 Position Clean (Clean + Below Knee + Above Knee) Goal Is To Finish Set Without Dropping B. 2 Rounds For Time 70 GHD Sit-ups (While Partner Holds Front Rack) 70 Squat Cleans 135/95#

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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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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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