4/21/15 WOD

Warmup – 2 rds: 10 jump squats, 10 burpees, 10 PVC passthrus, 20 walking lunges Strict Press 5@50 3@75 3@80 3+@85 Wtd dip 3-3-3 20 min AMRAP: 7 Power Cleans 135/95# 7 Burpees Wall Run

4/20/15 WOD

Warmup – 2 rds: 20 air squats, 15 situps, 10 pushups, 10 strict pullups Back Squat 5@50 3@75 3@80 3+@85 3 rds for time: 10 Front Squats 135/95# 20 Pullups 50 DU

4/18/15 WOD

Warmup: 3 rds: squat hold 30 sec, 20 abmat, 15 pushups, 5 inchworms “Elizabeth” 21-15-9: Power cleans 135/95 Ring dips

4/17/15 WOD

Warmup: 2 rds: single legged DLx10, 15 KBS, wall run Deadlift 5@50 5@70 5@75 5+@80 “Jerry” 1 mile run 2k row 1 mile run

4/16/15 WOD

Warmup – 2 rds: wall run, 10 burpees, 10 ring rows Front Squat 5@50 5@70 5@75 5+@80 15 min amrap: 5 power snatch @50% of 1RM 10 box jump step-down 20 D/U

4/15/15 WOD

Warmup – 2 rds: 10 jump squats, 10 burpees, 10 PVC passthrus, 20 walking lunges Strict Press 5@50 5@70 5@75 5+@80 Wtd Chin-up 5-5-5-5 30-25-20-15-10-5: OH Walking Lunge w/ plate 45#/25# Abmat situps Pushups

4/12/15 WOD

Warmup – 5 min of jump rope, 2 wall runs Power Clean 5@50 5@70 5@75 5+@80 weighted dip 5-4-3-2-1 On the minute for 15 min: 2 Power cleans @ 70-75% of 1RM 3 Burpee over bar

4/13/15 WOD

Warmup – 2 rds: 20 air squats, 15 situps, 10 pushups, 10 strict pullups Back Squat 5@50 5@70 5@75 5+@80 Skill – KB TGU 3×6 (3 per arm) 3 rds for time: 30 cal row 30 KBS 53/35 30 wallballs

4/11/15 WOD

Warmup: 3 rds: squat hold 30 sec, 20 abmat, 15 pushups, 5 inchworms “Fran” 21-15-9: Thrusters 95/65 Pullups

4/10/15 WOD

Warmup: 2 rds: single legged DLx10, 15 KBS, wall run Deadlift 10@50 10@55 10@60 4 rds for time: 5 power cleans 115/65 25 DU 5 push press 115/65 25 DU

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