Skill:
Back squats off the rack
5@40%, 5@50%, 5@60%
3@65%, 3@65% 1@75%, 1@75%
Wod:
3RFT (Rounds for time)
400m run
21 KB
15 K2E
9 Ring Dips
Tuesday April 19th WOD
Benchmark WODS
Annie
10 min time cap
10 min time cap
Weighted Sit ups - 45/25/15
Double Under
50,40,30,20,10
50,40,30,20,10
Cindy lite
AMRAP 10 min time cap
3 Pull Ups
6 Push up
9 air squat
Diane
AMRAP 10 min time cap
21, 15, 9
Deadlifts 225/155, 185/
HSPU
Monday April 18th WOD
Gene's birthday WOD
Our Tradition is a birthday WOD for all our Founder members birthday's!!
Filthy Fifty + 6
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1.5/1 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
+ 6 HRPUs after each
Saturday April 16th Partner WOD
Partner WOD
8 rounds for time:
8 burpees
6 squat cleans (135/95)
4 push press (135/95)
2 wall walks
One person working at a time - Partner A 8 burpees, then partner B burpees etc.
Rest 2 minutes
10 minute AMRAP:
40 double unders/80 singles
20 toes2bar (60 reps = 1 round)
Partner 1 starts on double unders When partner A moves to T2B - partner B starts