Daily WOD

4/26 L2 Skill HS Hold 3x1min Rest 2 mins between attempts WOD 3 RFT 30 Burpee Box Jump 20 Russian KBS (53/35) 100m 1 arm OH DB Carry (50/35) (R) 100m 1 arm OH DB Carry (L) 10 Pull Ups L1 30-20-10 Dead lift 135/95 burpee over bar 50 single unders after each rd

4/25 L2 3x2k Row Rest 6 min between L1 Front squat 5×5 press 5×5

4/24 L2 Skill Deadlift 5,5,5 (40,50,60%) WOD For Time 100 Double Unders 50 Wall Balls 25 V Ups 80 Double Unders 40 Wall Balls 20 V Ups 60 Double Unders 30 Wall Balls 15 V Ups L1 For time 2 laps around block 50 burpees 50 sit ups 2 laps

4/23 l2 Skill Bench Press 5,5,5 (40,50,60%) WOD 5 RFT 20 Cal Row 20 Alt DB Snatch (50/35) 20 Push Ups L1 12 min amrap 200m run 20 mat nasties 20 push press (empty bar)

4/22 L2 Skill Back Squat 5,5,5 (40,50,60%) WOD 4x4min AMRAP Run 200m 10 Power Cleans (95/65) 10 Pull Ups ME Lateral bar burpees in remaining time REST 1 Min Between Rounds L1 Partner WOD 3 rds for time of 1200m row 50 push ups 40 box jumps 30 american swings

4/21 L2 Skill 3 Rounds 10 Tate Press 10 Banded Paloff Press (each Side) 14 Front Rack Reverse Deficit Lunge (alternating)(work to a challenging set of 14) WOD EMOM for 12 minutes (increasing by 1 each round) 1 Thruster (95/65) 1 Box Jumps (24/20) 2 Thrusters 2 Box Jumps 3 Thrusters 3 Box Jumps etc……

4/20 L2 Skill NONE Partner WOD For Time Partner A: 650m (1 Lap) Run Partner B: 750m Row 60 Deadlift (225/155) 60 Pull Up 60 Lateral bar Burpees Partner A: 750m Row Partner B: 650m (1 Lap) Run 40 Deadlift 40 C2B 40 Lateral Bar Burpees Partner A: 650m (1 Lap) Run Partner B: 750m…

4/19 L2 Skill Strict Pull Up 3×10 (Rest 1:1) if done unbroken, add weight WOD 6 RFT 40 Double Unders 20 Front Squats (95/65) 10 HSPU L1 5 min AMRAP burpees 3 min rest then 5 min AMRAP box step ups

L2 Bench Press 5×1 @ 90% WOD 5x400m Row (Rest 1 minute between rounds) L1 Dead lift 5×5 Press 5×5

4/17 L2 Skill Back Squat 5×1 @ 90% WOD Alt EMOM 12 min ODD: 10 Russian Swings, 10 KB Goblet Lunge (53/35) EVEN: 10 lateral bar Burpees L1 8rds for time of 200m run 10 goblet squats 35/26 10 v ups