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Friday April 16th WOD

Strength: 10 Min EMOM

1 Power Clean

1 Hang Squat Clean

2 Push Press


Conditioning: (15min cap)

100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadlifts) (Deadlifts Start at 1:00)


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Friday May 7th WOD

Strength: 10min EMOM 2 Deadlift 2 Hang Power Clean 1 Hang Squat Clean *Increase weight as you go to a heavy complex Conditioning: 7 Rounds 7 Power Cleans (135/95)(125/85)(115/75) 14 Plate to Overhead

Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee