1186:

1885: Tuesday 4/24
STRENGTH: Press 7X2 @80%
wod:
A. 10 minute amrap – total pull up count
max pull ups when you drop off the bar run 350 m
Rest 5 minutes
Amrap 10
5 db clusters 40/30 – 50 m farmer carry. Blue wall to 1st speed bump back to blue wall. Go unbroken!!!!
run 200 m

1885:

1884: Monday 4/23
STRENGTH: box squat 5X2 @ 80%
wod: 4 rounds
1 minute squat clean – wall balls
1 minute DU/SU
1 minute db burpee – 15/10
1 minute cal row
rest 1 minute

1882:

1882: Friday 4/20
““Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders”

1881:

1881: Thursday 4/19
STRENGTH: EMOM 10
1 C&J – climbing
wod: amrap 13
5 pull ups
10 kb swings 53/35
10 box jumps
10 HRPU

1880:

1880: Wednesday 4/18
STRENGTH: b. press 8×2 @85%
wod: amrap 18
5/5 db hang clean & jerk 40/30
8 T2B – scale: 8 tuck sit or clam shells
20 squats
run 200 m

1879:

1879: Tuesday 4/17
STRENGTH: work up to a heavy (1) OHS – scale: lighter 3×5
wod: amrap 12 – increase each round by (2) reps
2 power snatch 95/65 – scale to assure sound mechanics
2 LOTBB
Finisher: Zapo run – max effort push ups at top! (post)