April 30/26.
Strength: 12 min EMOM 1- 5 Strict Pull-ups-hold chin above the bar 3 sec 2- 40 sec Hollow Hold 3- 5 Strict Dips- 3 sec pause at the bottom. 4- 30 Hollow Rocks. WOD: 18 min AMRAP 200m Run 10 Ring Rows 15 Pushups 20 Air Squats
April 29/26.
Strength: Power Snatch 2 Reps > 10 min EMOM. WOD: 20 min EMOM Min 1: 10 Power Sn (65/95) Min 2: 5 Wall Walks Min 3: 20 MB Sit-ups Min 4: 60 DU’s Min 5: Rest
April 28/26.
Strength: OHS 2 reps > 10 min EMOM. Partner WOD: 5 Rounds Each Partner A: Max Cal bike or Row Partner B: DB@35/50 6 C2B 4 Double DB Devil Press 12 Double DB Lunges. Score = total Calories + time to complete 10 rounds.
April 27/26.
Strength: C&J 6 sets > every 90 sec 1 Power C&J + 1 Hang Sq C&J. WOD: 16 min AMRAP 400m run 10 Burpee BJ (20/24) 3 Power Cleans (135/185)
April 24/26.
Strength: Thrusters 3 Reps > 10 min EMOM. WOD: 15 min AMRAP 8 T2B 8 Hang Sq Cleans (85/115) 8/10 Cal Bike - 10/12 Cal Row - 200m Run.