WOD 4.19.23

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A. Super Set Deadlift 3-3-3-3-3 Skill Work Jump Rope Double Under Prep and Progression B. For Time 5 Rounds 20 Alternating Dumbbell Snatch 50/35# 30 Double Under 250M Row

WOD 4.18.23

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  A. E3MOM For 5 Rounds Push Press 5 @ 77% 3 @ 87% 1 @ 97% 1 @ 100% 1 @ 105% B. Time Window Fun Within 8 Minute Window, Complete: 800M Run, Directly Into AMRAP Of 6 Chest-to-Bar Pull-up 6 Push Press 52/34 Rest…

WOD 4.17.23

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A. E3MOM For 5 Rounds Back Squat 5 @ 77% 3 @ 87% 1 @ 97% 1 @ 100% 1 @ 105% B. 12 Minute AMRAP 10 Dumbbell Suitcase Deadlift 50/35 20 Alternating Dumbbell Lunges 50/35 30 Sit-up

WOD 4.16.23

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A. Split Jerk 5-5-3-3-3-1-1-1-1 B. For Time 4 Rounds For Time 20 Wall Ball 20/14#, 10/9' 20 Kettlebell Swing 1.5/1P 20 Burpee

WOD 4.15.23

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"Loredo" 6 rounds for time: 24 Squat 24 Push Up 24 Lunge 400M Run Compare to October 3, 2017

WOD 4.14.23

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A. EMOM For 10 Minutes 2 Turkish Get-up Odd Minute - Right Arm Even Minute - Left Arm B. For Time 10 Dumbbell Box Step Over 24/20" 20 Dumbbell Shoulder-to-Overhead 50/35# 30 Sit-up 40 Box Jump Over 24/20" 30 Sit-up 20…

WOD 4.13.23

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A. E3MOM For 3 Rounds Front Squat 3 @ 72% 1RM 3 @ 82% 1RM 3 @ 92% 1RM Skill Work Crossover Prep & Progression B. For Time 5 Rounds 10 Goblet Squat 2/1.5P 20 Med Ball Sit Up 20/14# 30 Crossover

WOD 4.12.23

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A. Build To A Heavy... Snatch Complex 1-1-1-1-1 1 Snatch Complex = 1 Power Snatch + 1 Hang Power Snatch B. For Time 10-9-8-7-6-5-4-3-2-1 Reps Of Power Snatch 52/32 Bar Facing Burpee

WOD 4.11.23

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A. E3MOM For 3 Rounds Back Squat 3 @ 72% 1RM 3 @ 82% 1RM 3 @ 92% 1RM Weighted Hanging Knee Raise 8-8-8 B. For Time* 200M Run 15 Toes-to-Bar 10 Squat Clean 43/30 200M Run 15 Toes-to-Bar 8 Squat Clean 52/34 200M…

WOD 4.10.23

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  A. E3MOM For 3 Rounds Push Press 3 @ 72% 1RM 3 @ 82% 1RM 3 @ 92% 1RM Skill Work Wall Walk Prep & Progression B. 10 Minute AMRAP 10 Push Press 61/43 10 Russian Kettlebell Swing 2/1.5P 2 Min Rest, Directly…