Saturday – 4/16/22

by Anni | Apr 15, 2022

Partner WOD for time:
30 Pull-Ups
50 Wall Ball Shots 24/20
100 Sit-Ups
150 Kettlebell Swings 53/35

Perform every two minutes: 10 Burpees

Each partner does half the reps of everything: 1 partner works at a time.

Friday – 4/15/22

by Anni | Apr 14, 2022

A: 10 minutes to find max complex

1 Segment Clean Pull + 1 Hang Power Clean + 1 Front Squat + 1 Power Jerk
(Segment 3 second pause @ 1” off floor, 3 second pause @ the knee)

B: 2 Rounds For Time of:
100m Farmer Carry (44/26)
20 Wall Balls
100m Front Rack Carry
20 Toes to Bar

Thursday – 4/14/22

by Anni | Apr 13, 2022

Lemons a la Jamie–get ’em before they’re gone!

3 min AMRAP of
10 walking lunges
10 Push ups
10 V-ups

-Rest 2 minutes into

6 min AMRAP of
10 overhead lunges (1 db overhead, 1 db held at shoulder) (30/20)
10 devil presses (30/20)
10 Burpee Box step overs

-Rest 3 minutes

9 min AMRAP of
10 Box Jumps
10 Hollow Rocks
10 Supermans
10 Box Dips

Wednesday – 4/13/22

by Anni | Apr 12, 2022

A: 10 min EMOM of: 2 Front Squats (all at 70% 1RM)

B: For Time: 21-15-9 reps of:
Hang-Power Cleans (95/135)
Cal Row

Tuesday – 4/12/22

by Anni | Apr 11, 2022

A: 10 minutes to find max complex
1 Segment Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
(Segment 3 second pause @ 1” off floor, 3 second pause @ the knee)

B: 10 mins to find Heavy 3 reps – Snatch Deadlift.

C: 5 Rounds for time of:
5/5 DB Snatch 35/25
5/5 Flutter Kicks
5/5 Heel Taps
5/5 Plank Shoulder Taps