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Monday April 16th WOD


Half Turkish Get ups 3x3 each side (go as heavy as you can)

Kneeling DB Press (Arms 90 degrees with Palms facing out) 3x10

Strength: Shoulder Press 4x2 Increase weight on each set (go by how you feel today when choosing weights instead of a %.  The goal is to go heavier with each set.)

Conditioning: (16min Cap)

3 Rounds: 400m Run 21 Toes to Bar / V- Ups 7 Thrusters (115/75) DB's (40/25)

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Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats


STRENGTH: BENCH PRESS 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x5 @ 80 % 1x20 @ 50% SUPER SET: BICEP CURLS 3X12 (EACH ARM) TRICEP EXT OR DB KICK BACKS : 3X12 CONDITIONING: 12 Minute AMRAP 6 Hang Squat Cleans (1

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