30 APR: "It's finally over"

Skill: Handstands!
-----
WOD:
5RFT (20min cap)
12 DU
9 Russian swings (32/24kg)
3 Bear Complexes
3 Strict Pullups
100m run

29 APR: "Overhead Madness"

SWOD:
5x10 Guerilla cleans

WOD:
30 OH BB Lunges 45% OHX max
10 OHS
20 OH BB Lunges 55%
8 OHS
10 OH BB Lunges 65%
6 OHS

28 APR: "Welcome to Group"

SWOD:
3 rope climbs at hardest scale possible
WOD:
15-12-9-6-3
G2OH (95/65)
Wall ball 20/14
DU

26 APR: 10 RFT

SWOD:
10min EMOM 2 Squats
start at 40% max, increase every set

WOD:
10RFT (15min cap)
7 MBC (20/14)
5 MB situps
3 HSPU
1 Strict Pullup

25 APR: DEATHLIFT PARTY

SWOD:
5min KB Test
WOD:
20min EMOM
2 DL's at 70% max

24 Apr Row, Row, Row.....

SWOD: 5 Minute KB Test

Buy In: 10x Primal Pull Throughs

WOD: “Row, Row, Row”

2000m for time, 20 Minute Time Cap

Every 250m perform and alternate the following

 

5 T2B

10 Push-ups to top of plates 45#/25#

RX: As prescribed

Scale 1: Dead hang to L-Sit

Scale 2: Dead hang to Knees to L-Sit

23 APR: "Nancy"

SWOD:
5 min KB test (different movement than yesterday)

WOD:
Nancy
5 RFT
400m run
15 OHS (95/65)

22 APR: "7s"

SWOD
5min KB test
WOD
7 DUs
7 Med ball sit ups (20/14)
7 G2OH (95/65)

21 APR: Mary

20 min AMRAP
5 HSPU
10 Pistols
15 Pullups

19 APR: "Over the Mountain"

SWOD:
KB Complex: Snatch+Long cycle+jerk
2x10/1x8/1x6, 1min rest between sets

WOD:
15-12-9 (20min cap)
Burpee BJ (30/24)
DL @ 70% max
T2B

18 APR: Light Kalsu

SWOD:
KB Ballistic rows
2x10
2x8
2x6

WOD: Kalsu
20min cap
100 Burpees 95/65
EMOM do 5 bar-facing burpees

17 Apr 14 Strongman Extravaganza aka “Push, Pull & Lift”

SWOD

5x3 Turkish Get-Up at heaviest weight possible

Buy In

Burgener warm up w/Bar

WOD: “Push, Pull & Lift”

AMRAP, 15 Minute 

5x Strict Pull-Ups

4x Snatches @ 65% 1RM

3x Strict Ring Dips

2x Atlas Stone G2S
1 Tireflip

16 APR: "Un-Bearable"

30min EMOM
1 round Bear Complex (135/95)

15 APR: Tax Day

5 RFT
4 Strict Pullups
15 WBS (20/14)
14 AMSU

 

14 APRIL: Isabel

Isabel
30 Snatches (135/95)