WOD - Tuesday, May 5

A) 3 sets NFT:
5 Tall Box Jumps
10 Strict Leg Raises
60 second L-sit Hold

B) 5-minute AMRAP

3 Power Cleans (155/105)

3 Front Squats

3 Jerks

6 Burpees

Rest 1 minute

C) 5-minute AMRAP

2 Power Cleans (135/95)

2 Front Squats

2 Jerks

8 burpees

Rest 1 minute

D) 5-minute AMRAP

1 Power Clean (95/65)

1 Front Squat

1 Jerk

10 Burpees

WOD - Wednesday, April 29

A) EMOM – 5 minutes

2 Thrusters

B) E2MO2M – 10 minutes

Thruster

* work to heavy or new 1RM

C) "Batman & Robin"

Teams of 2

26-minute AMRAP

Partner A: 400m Run

Partner B: Max Effort Hang Power Clean & Jerk (135/95)

* Switch and repeat when Partner A is back from run

* Each person only runs once & does Clean & Jerks once

then, 

Partner A: 400m Run

Partner B: Max Effort Back Squats (135/95)

then, 

Partner A: 400m Run

Partner B: Max Effort Double Unders

then,

Partner A: 400m Run

Partner B: Max Effort Hand Release Push Ups

* Same format for all parts - Switch & repeat when Partner A is back from run; Each person only runs once & does movement once then moves onto next set

* Sub 400m Run for 500m Row, if needed

* If all parts above is completed in less than 26 minutes, start over and continue until time is up

WOD - Friday, April 24

A) EMOM - 12 minutes
Hang Full Clean (one inch off ground) + Front Squat
* work to heavy

B) 6-minute AMRAP
30 Double Unders
15 Wall Balls (20/14)

Rest 1 minute

C) 6-minute AMRAP
15 Box Jumps (24/20)
15 Sit Ups

Rest 1 minute

D) 6-minute AMRAP
10 calorie Row
10 Burpees over Erg (rower)

WOD - Wednesday, April 22

A) 3 rounds NFT

3-5 Muscle Up Progressions

60 seconds Handstand Holds

10 Strict Leg Raises

B) Teams of 2

20-minute AMRAP

Partner A: 500m Row

Partner B: AMRAP of

- 5 HSPU

- 10 Alternating Pistols (5 each leg)

- 15 Toes to Bar

* Partners switch every 500m and pick up the AMRAP where the other left off

WOD - Monday, April 20

A) EMOM – 5 minutes

Hang Snatch (one inch off of ground) x3

B) E2MO2M – 10 minutes

Full Snatch

C) 25-minute AMRAP:

40 Double Unders

20 OHS (75/55)

400m Run
1 Rope Climb