Thursday: 180419

WOD

AMRAP 5

Max DBall Cleans

*REST 4:00*

AMRAP 4

Max Rope Climbs to 15ft

*REST 3:00*

AMRAP 3

Max Burpees

*REST 2:00*

AMRAP 2

Max Cals on Assault Bike

**Scaling options available on whiteboard**

Wednesday: 180418

WOD

“20-20 Vision”

AMRAP 20

20 x Wall Balls

20 x DB Ground to Overhead

20 x Box Jumps

20 x Hand Release Push Ups

*Rx: WB-20/14; DB-50/35; Box-30/24

*Scale: WB-14/10; DB-25/15; Box-24/20 or Lower; AbMat Push Ups

**POST WOD CROSSOVER SYMMETRY RECOVERY PROTOCOL TUTORIAL**

Tuesday: 180417

WOD

AMRAP 12

6 x Overhead Squats

12 x Pull Ups

18 x AbMat Sit Ups

*Rx: 95/65

*Scaled: 65/45; Ring Rows or Strict Banded Pull Ups

Monday: 180416

WOD #1

12min to Build to a Heavy Single

Clean & Jerk

WOD #2

“Grace”

30 x Clean & Jerks FT

*Comp: 155/105 (requirements must be hit first)

*Rx: 135/95

*Scaled: 95/65

“Helen” 3RFT

WOD

“Helen” 3RFT

Run 400m

21 x KB Swings

12 x Pull Ups

*Rx: KB-53/35

*Scaled: KB-35/26; Jumping Pull Ups/Ring Rows/Banded Pull Ups

Midline Work

3 sets

:15 L-Sit Hold

:30 RT Side Plank

:30 Left Side Plank

 

Wednesday: 180411

WOD

“Cash Flow” FT

Buy-in: Complete a 500m Row, then

3 RDS

20 x Wall Balls

10 x Burpees to Target

Cash-out: 100 x Double Unders

*Rx: WB-20/14

*Scale: WB-14/10; DB Attempts or 200 Singles

Thursday: 180322

WOD

EMOM 20

Min #1: Max DBall Cleans

Min #2: Max Cal Row/Bike

Min #3: Max Rope Climbs

Min #4: Max AbMat Sit Ups

*We want to work for :40 and allow :20 rest/recovery

*Rx: DBall – 100/80; 15ft Climb

*Scaled: DBall – 80/50; Seated Rope Climb to Stand

 

Wednesday: 180321

Skill

Crossover Symmetry 

WOD

AMRAP 9

Power Snatch

Bar Facing Burpees

*Ascending Ladder: 2-4-6-8-10-12-14…

*Rx: 95/65

*Scaled: 55/35

*REST 3:00*

AMRAP 2

Max Double Unders or Attempts

Tuesday: 180320

WOD

4 sets

In a 4:00 Window Complete

12/9 x Cal Row -or- Assault Bike

9 x Thrusters

15 x Shuttle Sprints

*Any remaining time in 4:00 window is rest*

*Rx: 95/65

*Scaled: 65/45

Midline Work

3 sets

:45 Plank Hold

:25 RT Side Hold

:25 LFT Side Hold

*Goal is to go without resting

Monday: 180319

WOD

AMRAP 5

20 x Wall Balls

10 x Burpees

REST 3:00

AMRAP 5

7/7 x Alt. DB Hang Clean & Press

7 x C2B Pull Ups

REST 3:00

AMRAP 5

9 x T2B

5/5 x DB Snatch

**Optional Midline Work**

3 sets

:45 x Plank Hold

:25 x RT Side Plank Hold

:25 x LFT Side Plank Hold