WOD-20 ABR18

EMOM×16
1:HEAVY COMPLEX:3DL+3 POWER CLEAN+3 SPLIT JERK
2:10 KB TURKISH SIT UP
3:14×2KB GORILLA ROW
4:14×ALT DB TRICEPS BENCH PRESS

WOD
15'AMRAP
1 ROUND DT(60/40)
1 ROPE CLIMB
1 BEAR COMPLEX(60/40)
5 BAR MU
5 POWER SNATCH(60/40)
5 HSPU

TABATA ABS

WOD-19 ABR18

WOD(45'CAP)
2000M RUN
25 2KB COMPLEX(24/12)
25 PULL UP
25 SANDBAG THRUSTER(25/15)
25 DB DEVIL PRESS(15/10)
100 DU/300 SU
25 WALL BALL(20/16)
25 ONE ARM KB HANG POWER SNATCH(24/12)
25 2KB FRONT RACK SQ(24/12)
25 BURPEE CHIN UP
500M RUN

WOD-18 ABR18

STRENGTH
DEAD LIFT
2×5 80% 2×4 85% 2×3 90%
OR
EMOM×16
1:2 KB DEAD LIFT TO BICEP CURL TO PRESS
2:10-5 RING DIP
3:10×KB KANG SQ
4:40" BIKE(10"100% 5"50%)
40" ROW MAX CAL

WOD
3' AMRAP
25 KB SWING(24/16)
10 BOX JUMP(24"/20")
THEN:
MAX THRUSTER(43/30)
1' REST
3' AMRAP
25 KB SWING(24/16)
10 BOX JUMP(24"/20")
THEN:
MAX HANG P.SNATCH(43/30)
1'REST
3' AMRAP
25 KB SWING(24/16)
10 BOX JUMP(24"/20")
THEN:
MAX SQ CLEAN(43/30)

REST 4' AND REPEAT

WOD-17 ABR18

STRENGTH
SHOULDER PRESS
2×5 80% 2×4 85% 2×3 90%
OR
EMOM×16
1:ONE ARM KB PRESS(6/6)
2:10-5 STRICT/KIPPING HSPU
3:10×FEET ELEVATED RING ROW
4:40" BIKE(10"100% 5"50%)
40" ROW MAX CAL

WOD
CADA 5'×25'
250M RUN
10 FRONT SQUAT(60/35)
10 TOES TO BAR
10 KB SDHP(24/16)R× +(32/20)
10 BURPEES OVER BAR

SCORE:TIME OF EACH ROUND

WOD-16 ABR18

STRENGTH
BACK SQUAT
2×5 80% 2×4 85% 2×3 90%
OR
EMOM×16
1:2DB LUNGES(6/6)
2:10-5 STRICT PULL UP
3:1KB FRONT RACK KB SQ(6/6)
4:40" BIKE(10"100% 5"50%)
40" ROW MAX CAL

WOD
5 ROUNDS OF 3' EACH 1'30" REST
1 ROUND OF CINDY
ROUND 1 (15/12) CAL ROW
ROUND 2 (12/8) CAL BIKE(R× + 15/10)
ROUND 3 15×10M SHUTTLE RUN
ROUND 4 40DU/100 SU
ROUND 5 18 BOX JUMP OVER(24"/20")
THEN:
MAX CLEAN&JERK(50/30)

SCORE:REPS OF C&J