Daily WOD 4/19/19

Strength: Bench Press 15 – 12 – 9 – 6 – 3 Increase weight each set WOD: 4 Rounds 400m Run 50 Double Unders 25 Hollow Rocks

Daily WOD 4/18/19

Core Work: 4 Rounds 10 Bird dogs :30 Side Plank L/R 10 Overhead Ball Slams Benchmark WOD: “Karen” For Time: 150 Wallballs

Daily WOD 4/16/19

Gymnastics: 12 Min EMOM Min 1: 15/12 Cal Row Min 2: 40 Double Unders Min 3: 3-6 Bar Muscle Ups WOD: “Randy” 75 Power Snatch 75/55

Daily WOD 4/15/19

Strength: Front Squat 2 x 5 @ 70%+ 2 x 3 @ 80%+ 2 x 1 @ 90%+ WOD: 50 OH Lunges 45/25 40 Toe to bar 30 Box Jumps 24/20 20 KB Snatches 53/35 10 Pistol Squats L/R

Daily WOD 4/12/19

Olympic Lifting: Min 0-5 Warm up to 80% of 1RM then 8 Min EMOM 4 Bar Facing Burpees 1 Squat Clean – 80% + WOD: 12 Min AMRAP 10 Alt DB Snatches 50/35 10 Toe to Bar 2 Double KB Reverse Lunges **Add 2 Lunges each...