Wod
Every 2 min
Station 1- rowing
Station 2- step ups
Station 3- wall balls
3rds
After wod
Strength
3x10 good morning ( light weight)
(65lb)

A) 1-1-1-1 Bear Snatch

B) 3 Rounds of:
1min wall balls (20,20,30 @ 10lbs)
1min ring rows (20,22,25)
1min push ups (22,22,20)
1min push press (12,10,12 @ 50lbs)
1min burpees (10,10,10)
1min rest

C) 100 Russian Twists

WOD
30min AMRAP
1 mi run
100 burpees
100 KBS (53/35)

RX. 1 round + run. 20 sec short of finishing second mile.

Strength
15 min to build to heavy snatch

65, 75, 80, 85, 90 (one attempt failed. Can definitely get this weight if I had more time)

WOD
"Amanda"
9-7-5
Squat snatch (135/95)
Muscle up

BPU, 80#. 7:30

THURSDAY, APRIL 24 WOD

Baseline: Pre-SOP and box breathing, then ROM drills. 100x double unders, then 3 rounds – 10x KB swings (55#), 10x burpees, 10x sit ups.

Stamina: Chipper, not timed: 50x 2-arm barbell clean (50#), 50x 8-count body builders, 50x arm haulers.

Work Capacity: Complete AMRAP in 12 minutes of:
10x Squat
10x Crunchy frog
20x Squat
20x Crunchy frog
30x Squat
30x Crunchy frog
etc…

results: 4 rounds, 50 squats, 5 crunchy frogs

Pre-WOD
• 4 mile run (30:27)

WOD - 3 rounds (21,15,9)
• Thrusters (90 lbs)
• Pull-ups

Post-WOD
• 50 inclined sit-ups

Wendler:

Front Squats - 5x225, 5x240, 5x255

Death By Squats - EMOM - 1,2,3,4,5...reps of 205lbs...
Rounds completed: 9

1000m row - 3:42

A) 3x5 press = 75lbs

B) AMRAP 12
12 Push Press
12 Burpees
30 Double Unders (did 60 singles)

= 48 push press & burpees, 240 singles)

A) 10-25-10
Burpees
Mountain Climbers
Squats

B) 21-15-9
KBS
Push Ups
Ab Thrusts
Hollow Body Rock
Russian Twist
Sit Ups

3 rounds
50 cal row
15 Hand stand Push Ups
50 DU