Apr 2 – 8, 2018

Monday April 2, 2018

Back Squat


Front squat




400m Sprint

20 Box jumps 24/20″

10min Time cap


Kettle bell Madness

For time:

50 Lunges w/KB held at chest or higher

40 Russian KBS

30 KB Squat Cleans

20 American KBS

10 Alt KB Snatches per hand

20 American KBS

30 KB Squat Cleans

40 Russian KBS

50 Lunges w/KB at chest or higher

25min Time Cap

Men: 53lbs

Women: 35lbs


BB Bench Press



3 Person teams

20min AMRAP

10 Push Presses (from the floor) 115/80lbs per person

10 Lateral Burpees over bar per person

10 TTB per person

10 Lateral Burpees over bar per person

Each member must complete 10 reps of each movement in rotating fashion. For example, Partner A must complete 10 push presses, then Partner B, then Partner C. They will move through each movement this way for the entire 22 minutes. Only when all 3 team members have completed 40 reps will the round be counted.


12min Kipping & MU Skill work


12min EMOM

Min1: 9 Pull ups

Min2: 6 CTBs

Min3: 3 Ring or Bar MUs

The score for this wod = total reps with 72 being a perfect score.


Build to heavy BB complex in 15min:

Clean grip DL + Squat Clean + Push Jerk


12min EMOM

Min1: 3 Power clean and jerks 165/115lbs

Min2: 40 DUs


“AngieBelle” 2.0

25 Pull ups

10 Power snatches 135/95lbs

100 Push ups

25 Pull ups

10 Power snatches

100 Sit ups

25 Pull ups

10 Power snatches

100 Air squats

25 Pull ups

This wod combines the girl wods “Angie” and “Isabelle” and has a 40min time cap.


Team of 2

20min AMRAP

10 S2O (shoulder to overhead) 95/65lbs

10 Cal Row

15 S2O 105/70lbs

15 Cal Row

20… @ 115/75lbs


Teams will continue adding 5 reps/cals for the entire 20min, and may divide the work however they like. Also men will add 10lbs per round and women will add 5lbs.