24 April WOD

Strength: 1×5, 2×3, 3×1 clean (R,B,W)

WOD:
(R)
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2/1.5 pood
10 Box jumps, 24/20
10 Ring dips
Then
400 m run
100 squats
400 m run

(B)
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings (2/1.5/1)
10 Box jumps/step ups (24/20)
10 Ring dips/assisted ring dips
Then
400 m run
100 squats
400 m run

(W)
12 min AMRAP
10 Kettlebell swings (2/1.5/1/?)
10 Box jumps/step ups (24/20/?)
10 Ring dips/assisted ring dips
Then
400 m run
50 squats

23 April WOD

Strength: 1×5@70%, 1×5@75%, 1×5@80% of 1rm deadlift (R,B,W)

WOD:
(R)
“Quarter Gone Bad”

Five rounds for total reps of:
135/95 pound Thruster, 15 seconds
Rest 45 Seconds
50/35 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Then
100 sit-ups for time

(B)
“Quarter Gone Bad”

Five rounds for total reps of:
135/115/95/75/65 pound Thruster, 15 seconds
Rest 45 Seconds
50/40/35/25/ pound Weighted pull-up or strict pull-up/or kip 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Then
100 sit-ups for time

(W)
“Quarter Gone Bad”

3 rounds for total reps of:
95/75/65/55/45 Thruster, 15 seconds
Rest 45 Seconds
Assisted pull-up/ring row 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Then
50 sit-ups for time

22 April WOD

Skill: bar MU (R), CTB pull-up (B), kipping practice (W)

Strength: 1×5, 2×3, 3×1 snatch (R,B,W)

WOD:
(R)
400 m run
25 toes 2 bar
25 kb swing (2/1.5)
400 m run
25 toes 2 bar
25 kb swing (2/1.5)
400 m run
Then
5 rounds
50 ft lunge walking
5 HSPU

(B)
400 m run
25 toes 2 bar/knee ups/v ups
25 kb swing (2/1.5/1)
400 m run
25 toes 2 bar/knee ups/v ups
25 kb swing (2/1.5/1)
400 m run

(W)
400 m run
25 knee ups/v ups
25 kb swing (2/1.5/1/?)
400 m run
.

21 April WOD

Skill: L sits (R,B,W)

Strength: 1×5@70%, 1×5@75%, 1×5@80% of 1rm back squat

WOD:
(R)
“Amanda”
9 7 5
Muscle ups
Squat snatch (135/95)
Then
2×800 m run
1/1 rest

(B)
10 9 8 7 6 5 4 3 2 1
Squat clean (135/115/95/75/65)
HSPU/hold
Then
2×800 m run
1/1 rest

(W)
10 8 6 4 2
Squat clean/power clean
Assisted HSPU/hold
Then
1×800 m run

18 April WOD

Skill: 2×10 HSPU (R), HSPU (B), handstand hold/assisted HSPU (W)

Strength: 7×2 snatch (R,B,W)

WOD:
(R)
10 rounds
15 deadlifts (155/105)
15 release push-ups

(B)
7 rounds
15 deadlifts (155/135/115/105/95/75)
15 release push-ups

(W)
5 rounds
15 deadlifts (95/75/65/55)
15 release push-ups

17 April WOD

Strength: 5×3@85% of 1rm deadlift

WOD:
(R)
“Ryan”
5 rounds
7 muscle ups
21 burpees
*Each burpee terminates with a jump one foot above max standing reach.
Then
5 rounds
:30 bar hold
:30 rest

(B)
21 strict press (95/75/65/55)
21 burpees
21 push press (95/75/65/55)
21 burpees
21 push jerk
21 burpees
Then
5 rounds
:30 Bar hold
:30 rest

(W)
14 strict press (65/55/45/35)
14 burpees
14 push press (65/55/45/35)
14 burpees (65/55/45/35)
14 push jerk (65/55/45/35)
14 burpees
Then
5 rounds
:30 bar hold
:30 rest

16 April WOD

Skill: 2×10 ring dips (R), ring dips (B), ring work (W)

Strength: 2×3@75%, 2×3@80%of 1rm strict press(3/25) (R,B,W)

WOD:
(R)
Row 1000 meters
21 thrusters 95/65
15 Pull-ups

Row 750 meters
18 thrusters 95/65
12 Pull-ups

Row 500 meters
15 thrusters 95/65
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

(B)
Row 1000 meters
21 thrusters 95/75/65/55
15 Pull-ups

Row 750 meters
18 thrusters 95/75/65/55
12 Pull-ups

(W)
Row 1000 meters
21 thrusters 95/75/65/55/45
15 Pull-ups

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