April 16 – 22, 2018

Front Squat

Build to a 5RM

then,

5 x 90%

5 x 80%

then,

Half “Jackie”

For time:

500m Row

25 Thrusters 45/35lbs

15 Pull ups

5min Time Cap

15min AMRAP

200m Run or 300m Row

5 Power Snatches

10 Back Rack Lunges w/BB

Men: 115lbs

Women 80lbs

Bench Press

Build to an 8RM

then,

8 x 90%

8 x 80%

then,

2 Person Teams

4min AMRAP

WBs 20/14”

-Rest 1min-

6min AMRAP

15 WBs 20/14”

15 TTB

-Rest 1min-

8min AMRAP

10 WBs 20/14”

10 TTB

10 Burpees

*This wod is for max reps. Record your score during the 1 minute rest periods.

15min DU & TU Practice

then,

For time:

10-8-6-4-2

Wall walks

Strict Pull ups

Power Clean and Jerk

3 @ 7

3 @ 8

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

5 RFT

10 Alt DB snatch 50/35lbs

20 DUs

30  Single arm DB thruster 50/35lbs

40 DUs

“Jack and Diane”

For time:

21-15-9

DL 225/155lbs

HSPUs

KBS 53/35lbs

Box Jumps 24/20”

This wod combines the hero wod “Jack” with the girl wod “Diane“

For time:

10-20-30-40-50

Cal Row

Ab mat sit ups

*Stopping every 3 minutes to perform 5 burpees.