Tuesday 4/7

WARM UP
EMOTM 10:00
5 knees to elbows
5 burpees

SKILL
Parallel Bar swings
10 minutes practice
Movements
Dumbbell Snatch 5 X 3

WOD
Against a 10:00 clock
1 deadlift (315/225)
1 burpee over box (30/24)
2 deadlift
2 burpee over box
3 deadlift
3 burpee over box
Etc…

Monday 4/6

WARM UP
3 rounds:
20 meter bear crawl
15 air squats
10 good mornings

SKILL
Strict HSPU
10 minutes practice

WOD
“Fat Fran” 21-15-9
Thruster (135/95)
Chest to bar pullup

Thursday 4/2

WARM UP
EMOTM 10 minutes:
20 mountain climbers
5 ring rows

SKILL
Ring Dips
Accumulate 50

MOVEMENT
Front squat 5 X 5

WOD
5 minute AMRAP
10 burpee over box
10 shoulder to overhead (95/65)
Rest 5:00

Repeat. Score is total reps completed.

Tuesday 3/24

WARM UP
3 rounds:
3 climbs to standing
6 burpees
200 meter run
200 meter back peddle

SKILL
EMOTM 10 minutes:
1 rope climb

WOD
20 minute AMRAP:
5 front squat (165/115)
10 bar facing burpees
15 deadlifts

Monday 3/23

SKILL
Back Squat 5×5

Helen
3 rounds for time:
400 meter run
21 KB Swings (55/35lb)
12 Pull-ups