Posts in WOD
Workout of the Day - April 20, 2019

Partner WOD
For time:
- 200 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 200m Run
- 400 Double Unders (L2: DU Attempts, L3: Singles)
- 400m Run
Immediately into:
3 Rounds:
- 1000m Row
- 20 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

* Split reps with your partner. Run together.

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Workout of the Day - April 17, 2019

WOD #1
10 Minute AMRAP:
- 2 Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 2 Pistols (L2: Banded, L3: Box)
- 4 Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 4 Pistols (L2: Banded, L3: Box)
*Continue increasing reps by 2

15 Minute break / Warm-up for second workout

WOD #2
3 Rounds for time:
- 10 Front Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 50 Double Unders (L2: DU Attempts, L3: Singles

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Workout of the Day - April 11, 2019

Strength
Snatch Pulls:
- 1x4 @ 85%
- 1x3 @ 90%
- 2x2 @ 95%

Partner WOD
For time:
- 10 Air Squats
- 10 Sit-ups w/ Medball toss
- 100m Run w/ Medball
- 20 Air Squats
- 20 Sit-ups w/ Medball toss
- 200m Run w/ Medball
- 30 Air Squats
- 30 Sit-ups w/ Medball toss
- 300m Run w/ Medball
- 40 Air Squats
- 40 Sit-ups w/ Medball toss
- 400m Run w/ Medball

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Workout of the Day - April 5, 2019

Skill
Handstand Shoulder Taps:
- 4x5 Each Arm
- 30-45 seconds Handstand Hold if unable to do Shoulder Taps

WOD
5 minute AMRAP (x3)
- 5 Hang Snatches (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Chest to Bars (L2: Pull-ups, L3: Banded Pull-ups)
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Rest 3 minutes*
Total time = 21 minutes

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