April 15 – 21, 2019

Monday April 15, 2019

Build to a heavy Power Snatch single in 12min


On a 13min clock:


30 Ring MUs

300 DUs

Max Clean and Jerks in the remaining time

Men: 135lbs

Women: 95lbs


50 Jumping CTBs

500 Single Unders

Max Clean and Jerks in the remaining time

Men: 95lbs

Women: 65lbs

*Athletes that find themselves between Rx and Scaled should perform 40 CTBs or 40 regular pull ups, and either 300 DUs or 500 Singles. Also, the weight should be what you’d normally use for “Grace” or “Isabel.”


Build to a 7RM Bench Press in 12min

Superset w/2 sets of Max effort L-sits hanging from the pull up bar


Tabata Med ball sit ups

-Rest 1min-

Tabata WBs

-Rest 1min-

Tabata Med ball lunges

Men: 20lbs

Women: 14lbs


30 TGU (not for time) 35/26lbs



5 DL 225/155lbs

10 HSPUs

15/12 Cals on the rower (sub 200m Run if necessary)

20min Time Cap


Back Squat

5 @ 70%

4 @ 75%

3 @ 80%

3 @ 85%

AMRAP @ 90%

Superset w/:20sec Hollow Body hold


2 Rounds of:

8min AMRAP

800m Run

20 Front Squats 115/80lbs

Max Effort TTB in remaining time

Rest 3min between rounds

Score = Total TTBs


Build to a heavy Push Press double in 10min


6min AMRAP

10 Alt OH DB Lunges 50/35lbs

20 DUs

-1min Rest-

6min AMRAP

10 Alt DB Snatches 50/35lbs

20 DUs

-6min Rest-

6min AMRAP

10 Single Arm DB Thrusters 50/35lbs

20 DUs


8am Class – This wod is dedicated to Zane Reeves and Stephanie Bailey being married on today!

“ZRB” (Zane Reeves-Bailey)

Teams of 4

4 Rounds of:

20 Bar or Ring MUs

19 Power Snatches 135/95lbs

*Teams may divide the work however they like, but only 2 people may work at a time.


8 Rounds of:

10/8 Cal Bike Sprint

100 ft Loaded GHD Push

*Each time a bike sprint is completed teams can choose a different athlete to push the sled. Each team member will perform 2 bike sprints, and 100 reps will be awarded for every person on the GHD while it’s being pushed down and back.

10am Class

50 Box Jumps 24/20”

50 Jumping Pull-Ups

50 American KBS 35/26lbs

50 Lunges in place

50 Knees-to-Elbows

50 Push Presses 45/35 lbs

50sec Arch Body hold

50 WB 20/14 lbs

50 Burpees

50 DUs


3 Person team

5k Row for time!

*Player 1 will row while Player 2 holds a tall plank, and Player 3 rests. Teams can rotate however they see fit.