Saturday, April 30th, 2016
Partner WOD: 24 Minute AMRAP: Partner A completes 1 round of Cindy followed by a 100 meter run carrying a slam ball (30/20 lbs). While Partner A is going, Partner B is on the rower, rowing for as many calories as possible. Once Partner A completes the run, they switch. *There will be two scores:
Friday, April 29th, 2016
“Fran” 21-15-9 reps for time of: Thrusters (95/65), Pull-Ups. *Compare to September 30th (see whiteboard picture).  
Thursday, April 28th, 2016
18 Minute AMRAP: 5 Deadlifts (275/185), 5 Rowing Push Ups (35/25), Run 200 meters.
Wednesday, April 27th, 2016
Strength: Push Press 5-5-5-5-5. Compare to January 18th.   Conditioning: 10 Minute AMRAP: 15 hang power cleans (95/65), 30 Double Unders. Olympic Weightlifting (Wednesday Nights from 6:30pm – 8:30pm). A)1 snatch + 1 hang snatch + 1 pause overhead squat. Build to a heavy set.  *Pause for 2 seconds in the bottom of the OHS.
Tuesday, April 26th, 2016
10  Minute AMRAP: 1 clean (165/110), 2 box jumps (24″/20″), 2 cleans, 4 box jumps, 3 cleans, 6 box jumps… *Continue the pattern of increasing the cleans by 1 rep, and box jumps by 2 reps. **RX+: weight (185/125), box jumps (30″/24″).   Cash Out: Handstand Skill Work: 5 Sets: *The instructor will help you
Monday, April 25th, 2016
Re-Test from November 13th (open post to see whiteboard picture).  Cycle through the following exercises for 5 rounds:  :40 work / :20 rest  A) Dumbbell Push Press (40/25),  B) ab mat sit up,  C) Sumo Deadlift High Pull (75/55),  D) Slam Ball.  *score it total reps
Saturday, April 22nd, 2016
Partner WOD: For 20 minutes, every minute on the minute: perform 10 power snatches (75/55), followed by as many burpees as possible with remaining time. *Partner A goes for a full minute while partner B is resting. Once the minute is up, it’s Partner B’s turn while A rests (each person does 10 rounds).  
Friday, April 22nd, 2016
Strength: Pause Front Squat 2-2-2-2-2.  These are performed with a slow and controlled descent, a full 2 second pause in the bottom, and then an aggressive and explosive drive up.   Conditioning: For time: 21-15-9 Hang Power Clean (135/95), Burpees over the barbell (lateral hop). *Time Cap; 12 minutes.
Thursday, April 21st, 2016
Strength: Bench Press 3-3-3-3-3. Weighted Strict Pull Ups 3-3-3-3-3. *This is performed as a superset (perform 3 bench press then immediately perform 3 pull ups, then rest). **If 3 unbroken strict pull ups are easy, do them weighted. Conditioning For Time: Run 800 meters, Row 500 meters, 100 Double unders. *This shouldn’t be a paced
Wednesday, April 20th, 2016
4 Rounds for time: 10 DB Thruster (50/35), 15 Toes to bar, 10 American Swing (70/53). Core Cash Out: 3 rounds not for time: 25 Hollow Rocks, 1 minute Superman Hold. *Scale hollow position to a rocking tuck if needed. Olympic Weightlifting (Wednesday Nights from 6:30pm – 8:30pm). A) Snatch 7X1, aim to do all
April 2016
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