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3/14 WOD

Power Clean + Power Jerk


1x(2+1)


4x(1+1) Build to a moderate weight


3x(1+1) Build to a heavy weight



Then



Teams of 2 - 3 Rounds Each Person


Partner A – 400 Meter Row + 100 Meter Farmer’s Carry (72/53)


Partner B – 50 Sit-ups

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4/12 WOD

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4/11 WOD

Front Squat 2x8 @ 70% 1x8 @ 75% 1x8 @ 77% Then 10-8-6-4-2 - Clean & Jerk (135/95) 100-80-60-40-20 Double-unders Then 5 Minute AMRAP 10 Hollow Rocks 30 Russian Twist

4/10 WOD

Deadlift 4 x 3 @ 85% Bench Press 4 x 3 @ 85% *Super set the above movements Then 27 Minute EMOM: teams of 2 Minute 1 – Row for Calories Minute 2 – Single-unders Minute 3 – Slam ball or Sand bag hold *

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