April 2018

5 rounds for time of: 10 Kettlebell Snatches Right arm 55/35lb 10 Chest to bar pull ups 10 Kettlebell Snatches Left arm 55/35lb 10 Push ups (chest to deck)

For 20 minutes on the even minute you will Back Squat 5 reps (@75% of 1 rep) and with remaining time run once around building. So every 2 minutes you will do 5 back squats and run. If you are unable to maintain the pace, shorten the run or the reps of the back squat.

  You will have 30 minutes to complete the following lifts: Snatch 1 rep max Front squat heavy single. For the Snatch, you may power it but a press out is a NO REP. For the Front squat, go for a heavy single, a 1 rep max is not the goal but accepted if you

WOD AMRAP in 15 minutes 20 Wall balls 20/14lb 12 Burpees Post rounds to the Zen.

5 rounds of: 1 minute of Dumbbell Power Snatches 50/35lb 1 minute of Burpees 1 minute of Dumbbell Power Clean and Jerk 50/35lb 1 minute REST. All reps with Dumbbell will begin with head of bell touching floor and end with ear in front of bicep while bell is directly overhead and in line with

WOD 5 rounds for time of: 10 Deadlifts 275/190lb (forward grip only because it is Casey’s birthday) 5 Muscle ups (on the rings) Post times to the Zen.

For time: 30 Power Cleans 155/110lb 40 Lateral Jumps over a PVC stick 24/20″ 50 One legged Squats alternating 60 Walking lunges Post times to the Zen.

EMOM 14 minutes Even minute: Overhead squat 5 reps….add weight each round Odd minute: Weighted or Strict Pull ups 5 reps. Conditioning: 100 V-ups, every time you break you must do 15 supermans.* For an advanced person: DO GHD sit ups instead of V-ups and switch to hip and back extensions in place of supermans.

Calorie Challenge begins today. Pick your calorie goal and use the bike and rower to accumulate as many calories to reach that goal by the end of April. WOD AMRAP in 20 minutes of: 3 Wall Climbs 6 Grasshoppers 9 Up-Downs 12 Sit ups Post rounds to the Zen.