Monthly Archive: April 2019

4/29/2019

EMOM 10:00
A – 3 stop clean dead + clean pull + hang power
clean + clean
B – push jerk x 3
*Empty BB or lighter

EMOM 5:00
:20 HS walk practice

30:00 long slow distance
Row
AB
Single under
Run – 1:00 out 1:00 back
*Rotate every 2:00
**No score
***Pick a pace that you can sustain for the entire
30:00 and that will allow you to keep moving the
entire time at the same RPE

4/27/2019

OPEN GYM
5 sets for quality
4 muscle up
or
1 muscle up attempt
or
3 ground assisted muscle up

COMMUNITY WOD
AMRAP 40:00
10 box jump over
20 pullup
30 pushup
40 situp
50 squat
*Teams of 2, alt movements

4/25/2019

EMOM 10:00 (5 each)
A – 3 scap pullup + 2 inchworm
B – 5 hollow rock + 2 cat camel

AMRAP 30:00
Run 800
Row or AB
Single under
*Teams of 3, alt upon completion of 800
**No score
***Pick a pace that you can sustain for the entire
30:00 and that will allow you to keep moving the
entire time at the same RPE