April 8th - April 13th

*New Challenge This Week!*
Most burpees accumulated this week, Monday through Friday total, gets a FitAid or Kill Cliff 10 drink punch card! Track your burpees each day on the white board with a running total to see who can log the most this week!

Monday
Strength
Backsquat
5 5 3 3 1 1

WOD
DT
5 Rounds For Time
12 Deadlifts
9 Hang Cleans
6 Push Jerks
155/105

Tuesday
Strength
Bench Press
7 7 5 5 3 3

WOD
21 Front Squats 135/95
50 Sit-Ups
50 Double Unders
15 Front Squats 185/125
30 Sit ups
50 Double Unders
9 Front Squats 205 / 145
15 Sit-ups
50 Double Unders

Wednesday
Strength
20MIN Snatch Complex
1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
*post heaviest load*

WOD - 30Min CAP
6Min AMRAP
3-6-9-12-15-ETC
HSPU
Pull-ups

Rest 6 Minutes

6Min AMRAP
21-18-15-12-9-6-3
HSPU
Pull-Ups

Rest 3 Minutes
Row 1000m for time

*Score is separate for each AMRAP and Row. Last round completed + reps  / Row time*

Thursday
Skill Work
Handstands / Shoulder Taps or pick a GOAT and work on it

WOD
35MIN CAP
Run 400m w/medball 20/14
50 medball cleans
30 burpees
Run 800m w/medball
30 burpees
50 medball cleans
run 400m w/medball

Friday
Strength
Sumo Deadlift from 45lb plates
Find 1RM

WOD
30 T2B
30 Dumbbell box step overs 50/35 (single db)
30 Single Arm Push-Press
20 T2B
20 Dumbbell Box step overs
20 Single Arm Push Press
10 T2B
10 Dumbbell box step overs
10 Single Arm push press
For Time

Saturday
Medball TicTacToe

In teams of two:
Row 3000m (in 500m deferments, must rotate every 500m)
300 thrusters 45/35
150 pull-ups
For time



























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