WODS: April 2019

10 MIN AMRAP:
10 x Hang Clean
10 x Front Squat
50 x Double Under
Rx (115/75)

21-18-15-12-9-6-3
Toes 2 Bar
Box Jump Over (24/20)
Snatch (95/65)
*15 MIN CAP*

50-40-30-20-10
Double Under
30-25-20-15-10
Wall Ball (20/14)
10-8-6-4-2
Deadlift (275/185)
*10 MIN CAP*

21 x Burpee Muscle Up
15 x Clean & Jerk (205/135)
9 x Overhead Squat (205/135)
100ft Handstand Walk
*15 MIN CAP*
*Sub 1:30 HS Hold or 75 x Shoulder Touch for HS Walk*

12 MIN AMRAP:
30 x AbMat Situp   (PVC)
50 x Walking Lunge
30 x Push Up

5 Rounds:
400m Run
15 x Overhead Squat (95/65)

15 MIN AMRAP:
28 x Pull Up
28 x Power Clean (2 x 24/16kg KB)
28 x Box Jump Over (24/20)
28 x Push Jerk (2 x 24/16kg KB)
*Tabata Style. :20 on :10 off*

21 x KB Box Step Over (24/20) (24/16kg)
15 x Deadlift (155/105   [225/155]
21 x Toes 2 Bar

At 5:00
21 x KB Box Step Over (24/20) (24/16kg)
15 x Deadlift (155/105   [225/155]
15 x Chest 2 Bar

At 10:00
21 x KB Box Step Over (24/20) (24/16kg)
15 x Deadlift (155/105   [225/155]
9 x Bar Muscle Up
*15 MIN CAP, Hold KB However*

3 Rounds:
400m Run
21 x KB Swing (24/16kg)   [32/24kg]
50ft Handstand Walk   [100ft]
*14 MIN CAP*
*Sub 35 x Shoulder Touch for HS Walk*

12 Rounds:
3 x Front Squat
6 x HSPU   [Strict]
9 x Toes 2 Bar
*Increase weight every 4 rounds*
*15 MIN CAP*
Men's Rx Weight: (135>155>185)   [185>205>225]
Women's Rx: (95>105>125)   [125>135>155]

50 x Deadlift (2 x 24/16kg KB)
40 x Wall Ball (20/14)
30 x Box Jump Over (30/24")
40 x Wall Ball (20/14)
50 x Deadlift (2 x 24/16kg KB)
*10 MIN CAP*

30 x Hang Snatch (95/65)
10/7 x Ring Muscle Up
30 x Bar Facing Burpee
20 x Hang Snatch (96/65)
8/5 Ring Muscle Up
20 x Bar Facing Burpee
10 x Hand Snatch (95/65)
6/3 x Ring Muscle Up
10 x Bar Facing Burpee
*12 MIN CAP*

5 Rounds:
200m Run
20 x Wall Ball (20/14)   10/9ft   [30/20]
*12 MIN CAP*

21-15-9
Front Squat (95/65)   [135/95]
Handstand Push Up
*9 MIN CAP*

12 Rounds:
3 x Hang Clean
6 x Box Jump
9 x Toes 2 Bar
*Increase weight and box jump height every 4 rounds*
*15 MIN CAP*
Men's Rx Weight: (135>155>185)   [185>205>225]
Men's Rx Box: (24>30>40)   [30>40>44]
Women's Rx: (95>105>125)   [125>135>155]
Women's Rx Box: (20>24>30)   [24>30>36]

30 x Deadlift
400M Run
10 x Bar Facing Burpee
20 x Deadlift
400M Run
20 x Bar Facing Burpee
10 x Deadlift
400M Run
30 x Bar Facing Burpee
*16 MIN CAP*
Rx: (185/125)   [225/155]

20 MIN AMRAP
5 x HSPU
10 x Pistol
15 x Pull Up

6 Rounds:
5 x Bar Muscle Up
6 x Sumo Deadlift High Pull (135/95)
7 x Bar Facing Burpee
*15 MIN CAP*

4 MIN AMRAP:
30 x Double Under
8 x KB Snatch (24/16kg)   [32/24kg]

Rest 2 minutes

4 MIN AMRAP:
8 x Box Jump Over (24/20)   [30/24]
5 x Front Squat (2 x 24/16kg)   [2 x 32/24kg]

3 Rounds:
15 x Clean & Jerk (115/85)   [135/95]
400m Run
*10 x Burpee penalty for dropping barbell*
*12 MIN CAP*

20 MIN AMRAP:
15 x Handstand Push Up
20 x Wall Ball (20/14) to 10ft
15 x Deadlift (155/105)

15 MIN EMOM:
5 MIN: 3 x Hang Squat Snatch
5 MIN: 2 x Hang Squat Snatch
5 MIN: 1 x Hang Squat Snatch
*Each minute starts w/ 20 x double unders*

Then:

21-15-9
Overhead Squat (95/65)
Pull Up
*7 MIN CAP*