Partner WOD 

Partner WOD:

3 min ohs 95/65

Rest 2 min

8 min AMRAP

30 air squats

20 pushups

10 situps

Rest 2 min

10 min emom

15 wall balls then

As many ground 2 overhead as possible 155/105

*work can be divided any way, but only 1 partner may work at a time.  Score is total reps.

  

4-24

3 sets

A.) 30 second push up plank hold, then max effort pushups

B.) flexed arm hang, then max effort pullups


WOD:

40 kb swings 53/35

50 mountain climbers

30 kb swings 53/35

50 mountain climbers

20 kb swings 53/35

50 mountain climbers

  

4-23

Clean 

60%x4

70%x4

80% 3×3

WOD

Crossfit Disco

10,9,8,7,6,5,4,3,2,1

Power cleans @ 75% of bodyweight

Pullups

  

4-22

Strength:

1rm deadlift

WOD
“Pony Boy”

9 min AMRAP 

8 power snatches 95/65

12 box jumps 24/20

  

4-21

5 sets of the complex 

2 push press + 1 jerk

WOD

10 rds

30 seconds of burpees

30 seconds of rest

30 seconds of single arm kb thrusters 53/35

30 seconds of rest

  

4-19

Congrats to all the competitors this weekend! We are so proud of you!!

Strength:

Snatch 60%x4

70%x4

80% 3×3

WOD:

21-15-9

Ohs 75/55

Sdhp 75/55

Toes to bar

  

4-18

Strength:

Strict Press

3-3-3-3

WOD

Partner Jack

10 push press 115/75

10 kb swings 53/35

10 box jumps 24/20

*partner A completes 1 full rd while partner B rests and vice versa