:SWOD:
deadlift 3x5
(40,50,60%)

"Buy in"
25 handstand pushups (not for time)

:WOD:
800 meter run
10 burpees
400 meter run
20 burpees
200 meter run
30 burpees

:SWOD:
back squat 3x5
(40,50,60%)

:WOD:
6 rounds for time of
Run 400m
3 Hang Power Cleans(55-135)
6 Push Press(55-135)
12 Box Jumps (16-30)

:SWOD:
shldr press 3x5
(40.50,60%)
:WOD:
7 minute amrap
5 thrusters (65/95)
2 rope climbs
Rest 3 minutes
10 min amrap
200 meter row
8 alternating 1 arm db power snatch(4 each arm)

:Skill:
accumulate 4 minutes in the bottom of the air squat

:WOD:
“Helen”
3 rounds for time of:
Run 400m
21 KB Swings(35/53)
12 Pull-ups
compare to 2/13/12

:SWOD:
back squat
5-3-1 (75,85,95%)

:WOD:
Bottom to Bottom Tabata Squats
1 mile run
*Score is tabata score and mile time

SWOD:
shldr press 5-3-1 (75,85,95%)
:WOD:
3 rounds of
10 hspu
20 pull ups
30 Double unders

:SWOD:
Deadlift 5-3-1
(75,85,95%)

:WOD:
AMRAP in 12 min
Barbell Complex
4 Deadlifts
3 Hang Power Cleans
2 Lunges(Bar in Front Rack Position/1 per leg)
2 Push Jerks
 

Skill:
3 attempts at max reps double unders

:WOD:
7 min AMRAP
3 Front Squats(45-75)
7 BF Burpees

Is Chad breakdancing?

:Skill:
1 Max set pullups

:WOD:
1min Push Jerk for reps
then
100 Burpees with 2 Power Cleans at the start of each minute(10minute time cap)
then
1min Push Jerk for reps

:SWOD:
shldr press 3x3 (70,80,90%)
:WOD:
“Dead Legs”
30 BackSquats(75-135)
40 Air Squats
50 Walking Lunges(25/45lb plate)
60 wall ball shots
70 Air Squats

:SWOD:
dead lift 3x3
(70,80,90%)
:WOD:
“Randy”
75 power snatches (25-75)

:SWOD:
Back Squat 3x3
(70,80,90%)

:WOD:
3 rounds of:
Run 800m
10 Handstand Push-ups

Skill
Snatch balance
5x5 (PVC-15lbs)

:WOD:
Compare to 4/18/12

21-15-9
Power clean (15-115)
Thruster.

:Skill:
Handstand Shoulder Taps

:WOD:
2 rounds of:
50 Sit-ups
45 KB Swings(35/53)
40 Box Jumps(16/20/24)

:SWOD:
deadlift 3x5
(65,75,85%)

:WOD:
“Karen”
150 wall ball shots

SWOD:
back squat 3x5
(65,75,85%)
:WOD:
“JT”
21-15-9
Hand Stand PU
Ring Dips
Push ups

:SWOD:
Shoulder Press 3x5
(65,75,85%)

:WOD:
AMRAP in 15min
21 Double Unders
7 Pull-ups
3 Ground to Overhead (55/95)

Skill:
“Baseline”
or
muscle ups
:wod:
Power Clean
1-1-1-1-1-1-1
“Cash Out”
50 burpees for time

:Skill:
"Baseline"
500 m row
40 squats
30 situps
20 push ups
10 pull up
:WOD:
Push Press
1-1-1-1-1-1-1
Front Squat
1-1-1-1-1-1-1