4.26.17 Daily WOD

  Conditioning: 1000 m row all out 3:00 rest 4×400 m run 1:00 rest 3:00 rest 200 Dus for time

4.25.17 Daily WOD

STRENGTH EMOM 5: 1 Snatch + 3 OHS Work Capacity: 3 rft: 400 m run 12 DL #185/125 21 WB’s 20/14

4.24.17 Daily WOD

“Jack” AMRAP 20: 10 PP#115/85 10 KB’s #53/35 10 BJ’s 24/20    

4.21.17 Daily WOD

Strength Emom 6: 1 pc + 1 Jerk (heavy)   Work Capacity   1-2-3-4-5-6-7-8-9-10 Pullups 10-9-8-7-6-5-4-3-2-1 Push press # 115/75

4.20.17 Daily WOD

Conditioning 6 rounds: 400 m run -2:00 rest between each round- Midline Accumulate 5:00 of plank

4.19.17 Daily WOD

Strength 3×3 Back Squat (across)   Work Capacity 5 RFT: 5 DL #225/155 10 BJ’s 24/20 15 AMSU 20 Air Squats  

4.18.17 Daily WOD

Midline 4 rounds: 1:00 Plank 1:00 rest Conditioning 500 m row 400 m run 300 m Farmers carry#53/35 200 m overhead plate carry #45/25 100 DU’s (sc. 300 singles)  

4.17.17 Daily WOD

Strength Strict press 3 x 3 (across) Work Capacity Amrap 12: 3 HSPU 5 TTB (10 knee raises) 7 walking lunges 100 m Sprint  

4.13.17 Daily WOD

Skill Rope climb x 5 Work Capacity 10 RFT 5 BJ’s 24/20 10 WB’s 20/14 15 Russian KB’s #53/35