Friday April 20, 2018

SWOD:
Clean and jerk 
2@50,60,65,70
1@75,80,85

Back squats 
5@50,60,65,70

WOD:
12 min amrap 
10 kB swings 55/35
10 push ups 
30 double unders 
10 kB sdhp 
10 Wall balls 20/14 
30 double unders

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Thursday April 19, 2018

SWOD:
50’ Wheelbarrows (with partner claro) 
20 (10/10) weighted lateral step ups 
10 alternating one leg opposite hand strict t2b
3 rds 

WOD:
1 min run 
10 sec break 
10 rds 
Goal is to match take out with comeback

Wednesday April 18, 2018

SWOD:
Back squats
5×3 1 1/4 by feeling comfortable weight

WOD:
29 UB wall balls 20/14 #
21 hang power clean 95/65 #
15 box jumps over  24/20”
15 hang power clean
9 box jumps over
9 hang cleans
6 box jumps over
29 alternating db snatches 35/20#

Accessory
4×1 min weighted planks