04-02-2021

Skill: Pause Backsquats

WOD: 3EMOM
2-4-6-8-10-12 Backsquats @65%
10 Plate GTO
20 Plate Pressed Flutter kicks
5 Burpee to Plate

04-01-2021

For Time:
200m Run
21 OHS 95/65
400m Run
15 OHS 115/75
800m Run
9 OHS 135/85
200m Run
3 OHS 155/95

03-31-2021

Strict Press
10@35/45%
6@55/65%
Group EMOM x 5 Rounds: 5 Strict Press @70% + 4 Bar Over Burpee

WOD: NFT (8-10 Rounds)
5 CG Bench
2 TNG Squat Cleans
*Get Heavy

03-30-2021

Backsquats
10@35% all paused
8@45% no pause
6@55% no pause

Alt. EMOM x 4 Rounds
Minute 1. 5 Backsquats @65%
Minute 2. 15-25 DU

WOD: For Time (17′ Cap)
20 Juming Airsquats
40 Abmat Situps
30 Alt DB Snatches 50/30
20 TTB
100 DU
30 Alt DB Snatches
40 Abmat Situps
100 DU
20 Burpees

03-29-2021

Push Press
5@35/45/55/65%
Group EMOM: 5 Rounds x 3 Push Press @70%

WOD:
6 EMOM x 3 Rounds
500m Row
15 DL @ 70% of Push Press

03-26-2021

Open WOD 21.3
15′ cap
15 Front Squats 95/65
30 TTB
15 Thrusters
Rest 1:00
15 Front Squats
30 CTB pull ups
15 Thrusters
Rest 1:00
15 Front Squats
15 BMU
15 Thrusters

Then, 7:00 to find heaviest
Deadlift + Clean + Hang Clean + Jerk

03-25-2021

Front Squats
10@35% w/pause
8@40% w/pause
6@45% w/pause
Group EMOM: 4 x 5@50% no pause

WOD: For Time.
500m Row
then, 5 Rounds:
10 GTO 45/35 plate
4 Burpee to plate
20 Plate Toe Taps
then,
500m Row

03-24-2021

NFT:
10-10-8-8-6-6-4-4
CG Bench – Adding Weight
:20 Max DU
5 Per Arm: DB C&J – Adding Weight

03-23-2021

Back Squats
8@35/45% Pause
5@55/65% No pause
Then, 5 Rounds of 5 Squats EMOM at 70%

WOD: For Time:
3 Rounds
21 Russian KB 70/53
15 Jumping Jacks
9 Goblet Squats
400m Run

03-22-2021

Hang Power Cleans
5@35/45/55%
3@65/75/85%
*After Each Set: 8 DB Curls/8 DB Rows

For Time:
500/400m Row Buy In
Then, 3 Rounds:
10 DL
5 Burpee Over Bar
25 Abmat SitUps
then
400m Run
then, 3 Rounds:
3 Power Cleans
10 HR Push Ups
15 Abmat Situps
Then
500/400m Row Cash out