Monday April 29

Monday April 29

 “Play Dead”

In a 5:00 Window:

600 Meter Run/Row

Time Remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell-Facing Burpees

–Rest 5:00–

In a 5:00 Window:

400 Meter Run/Row

Time Remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell-Facing Burpees

–Rest 5:00–

In a 5:00 Window:

200 Meter Run/Row

Time Remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell-Facing Burpees

 

WOMEN

Open: As Written

Performance L2  115 – 135 – 155

Fitness L1 95 – 105 – 135

 

MEN

Open L3 As Written

Performance L2 155- 185 – 225

Fitness L1 135 – 155 – 185

 

Saturday April 27

Saturday April 27

“Skillz That Killz”

AMRAP 30 with a partner:
Buy in:
100/75 Cal Assault Bike (split as needed)
Then,
With remaining time AMRAP:

400 Meter Row
30 Wallballs (20, 14)
20 T2B
10 Burpees

*One person works. Split as desired.

Open: Burpees Over the Rower
Perf: (14, 10) (Knee to chest)
Scaled: (10, 8) (Abmat Sit-ups)

Friday April 26

Friday April 26

Strength

1Rm Floor Press

W.O.D

“Heart Break Kid”

AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)

Open: As written
Perf: (95, 65)
Fitness: (75, 55)
Scaled: (65, 45)

*Scaled:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round

Thursday April 25

Thursday April 25

Strength

Every 90s 5×3 Power Clean

Use 80% of your 1Rm

W.O.D

“Eenie”

8 Rounds of:
20 second Sled push Sprint (empty)
Rest 90s

–OR–

“Meanie”

8 Rounds of:
20s Max Effort Air Bike
Rest 2:00

Record total cals

 

Barbell

Split Jerk

    Drill – Footwork

    Drill – Recovery

    Drill – Barbell

Complex

    Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk 4 split jerk

Aerobic Capacity

Gilbert Grape

8 Rounds

400m Run

Rest 1 minute between sets

 

 

 

Wednesday April 24

Wednesday April 24

“I like to KICK!”

With a partner:
0:00-8:00
Max 400 meter runs
8:00-16:00
Max Power Snatches (135, 95)
16:00-24:00
Max 400 meter runs
*One person works. Split as desired.

*Score = total number of 400 meter runs, total # of  snatches

Rx: As written
Open: (115, 75)
Perf: (95, 65)
Fitness: (75, 55)