WOD - Friday, May 8

A) E2MO2M – 10 minutes

Back Squats x2

* work to heavy

B) Teams of 2

For time:
800m Run

40 Walking Lunges w/KB in each hand (53/35)

40 Burpee Toes to Bar

40 Box Jumps (24/20)

40 Shoulder to Overhead (155/105)

100 Double Unders

40 Shoulder to Overhead

40 Box Jumps

40 Burpee Toes to Bar

40 Walking Lunges w/KB in each hand

800m Run

* Both partners run together

* One partner working at a time

* Split reps as needed

WOD - Saturday, May 2

Triple 3
For time:
3000m Row
300 Double Unders
3-mile Run (run to bridge and back then 4 laps around)

Scaled Option #1:
Triple 2
For time:
2000m Row
200 Double Unders
2-mile Run (run to bridge and back)

Scaled Option #2:
Triple 1
For time:
1000m Row
100 Double Unders
1-mile Run (4 laps around)

* Choose option that best suits your level
* Can choose to do any option above as a partner WOD - split reps up as needed; both partners will run together

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 - 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

WOD - Tuesday, April 14

A) 3 rounds NFT:

Prowler Push (down/back)

B) 5-minute AMRAP:

7 Thrusters (95/65)

7 Toes to Bar

Rest 2 minutes

C) 5-minute AMRAP:

7 Thrusters (95/65)

7 HSPU

Rest 2 minutes

D) 5-minute AMRAP:

7 Thrusters (95/65)

25 Double Unders