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

15 April WOD

Skill: 2×10 alt pistol squat (R), pistol squat work (B,W)

Strength: 7×2 snatch (R,B,W)

WOD:
(R)
1 minute of 30/24 in box jumps
1 minute of 115/75sumo deadlift high-pulls
2 minutes of 30/24 in box jumps
2 minutes of 115/75sumo deadlift high-pulls
3 minutes of 30/24 in box jumps
3 minutes of 115/75 sumo deadlift high-pulls
Then
5 rounds
:30 of ME Muscle Ups
:30 of rest

(B/W)
1 minute of 30/24/20 box jumps/step ups
1 minute of 115/105/95/75/65 sumo deadlift high-pulls
2 minutes of 30/24/20 box jumps/step ups
2 minutes of 115/105/95/75/65 sumo deadlift high-pulls
3 minutes of 30/24/20 box jumps/step ups
3 minutes of 115/105/95/75/65 sumo deadlift high-pulls
Then
5 rounds
:30 ME toes 2 bar/knee ups/v ups
:30 rest

14 April WOD

Skill: 2×10 toes 2 bar (R), toes 2 bar (B), knee ups/v ups (W)

Strength: 5×3 front squat (R,B,W)

WOD:
(R)
1 minute of double-unders
1 minute of 50/35. dumbbell snatches
2 minutes of double-unders
2 minutes of 50/35 dumbbell snatches
3 minutes of double-unders
3 minutes of 50/35 dumbbell snatches
Then
3xME weighted pull-up (35/25)

(B,W)
1 minute of double-unders/single unders/plate hops
1 minute of dumbbell snatches (50/40/35/30/25/20)
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches
Then
2 min ME pull-up

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