5/1/19
Deadlift
*Volume and percentages provided in class

WOD (For Time)
1000 meter Row 
Directly into…
30 Power Snatch
15 Burpee Box Jump Overs 
20 Power Snatch
10 Burpee Box Jump Overs 
10 Power Snatch
5 Burpee Box Jump Overs

4/30/19
Strength/Skill session
Power Clean & Push Jerk
*Build to a heavy single

WOD (for time)
Run/Row/Bike**
2 Power Cleans & Jerks
Run/Row/Bike
4 Power Cleans & Jerks 
Run/Row/Bike
6 Power Cleans & Jerks 
Run/Row/Bike
8 Power Cleans & Jerks 
Run/Row/Bike
10 Power Cleans & Jerks 
*Rx (155/105)
**Choice, but it must stay the same throughout the WOD
200 Meter Run
250 Meter Row
15/12 Calorie bike

firstcomefirstserve

4/29/19
Back squats
*volume and percentages provided in class.

WOD (for time)
3 rounds of:
30 wall balls (14/20)
90 double-unders
30 reverse barbell lunges (55/75)

4/27/19
Saturday Partner WOD!!
Yes, at 11AM!!
See you all there!!

4/26/19
WOD(s) (for time)

at 0:00-6:00min
“Fran” (CAP 6)
21-15-9
Thrusters (65/95)
Pull-ups

Then…

at 6:00 minutes begin…
“Dianne” (CAP 8)
21-15-9
Deadlifts (155/225)
Handstand pushups

4/25/19

work (for time – CAP 12)

Accumulate the following in any order…
3 minute standard plank
2 minute handstand hold
1 minute reverse plank
1 minute static hang
1 minute side plank (right)
1 minute side plank (left)

Then…

WOD
3 Rounds of
AMRAP 5
Calorie bike
AMRAP 3
Farmers Carry
*Score is lowest # of both calories AND lengths.
REST 2

4/24/19
Push press*
*volume and reps given in class.

WOD (AMRAP 19)
5 rounds of:
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
REST 1
*Start each AMRAP 3 where you left off on the previous. Repeat for a total of 5 cycles. Score is TOTAL rounds and reps completed.

4/23/19
WOD (for time)
3 Rounds of:
500 Meter Row
400 Meter Run
REST 3

4/22/19
Back squats*
*volume and % provided in class

WOD (for time)
“Jackie”
1000 meter row
50 thrusters (35/45)
30 pull-ups

4/20/19
Saturday WOD….
It’ll be….good enough to deserve a big Easter brunch/dinner?!?! 🐰🐇🥚