WOD

Workout:

EMOM 32 (8 rounds)

1- 15 Unbroken Russian KB Swings

2- :30-:45 Forearm Plank

3- 30/50 Double-Unders

4- 15 SLOW Kneeling Banded Lat Pull-Downs (in both directions)

Strength:

12 minutes to complete 3 rounds of:

10 Empty Barbell Z-Press
10 Empty Barbell Bicep Curls
10 Strict Hanging Knee Raises / Laying Leg Raises

Workout:

5 Rounds for time:

10 Power Snatches (55/75#)

10 Box Jump-Overs (20/24″)

250/350m Row

Strength:

E4MOM for 4 rounds of:

9 SLOW Banded Pull-Aparts

6 Single DB/KB Single-Leg Romanian Deadlifts per side

3 Wall Climbs

Workout:

AMRAP 14 “Strict Cindy”

5 Strict Pull-Ups/Ring Rows

10 Hand-Release Push-Ups

15 Air Squats

Strength:

12 minutes to complete 4 rounds of:

100ft Double DB/KB Farmer’s Carry

Pistol Squat Practice in between carries.

Workout:

AMRAP 20

400m Run

10 Single-DB Hang Clean + Jerk per arm, not alternating (35/50#)

15 Sit-Ups

20 Lateral Hops over DB

Workout:

Barraza

Complete as many rounds as possible in 18 minutes of:

Run 200 meters

275 pound Deadlift, 9 reps

6 Burpee Bar Muscle-Ups

U.S. Army Staff Sgt. Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi, Iraq, when he came under small-arms fire by enemy forces during combat operations. He is survived by his parents, Francisco and Nina; his siblings, Amanda, Rachel, Jamie and Frankie; and his fiancee, Maghan K. Harrington and her daughter, Kayla. First posted March 17, 2013

Skill Work:

Double-Under Practice

Workout:

6 Rounds for Cals/Reps:

:45 Max Cal Row + :15 Rest/Rotate

:45 Alternating Dumbbell Snatches (35/50#) + :15 Rest/Rotate

Rest additional 1:00 between rounds

Strength:

Front Squat E2MOM
5 sets of 4 reps

Workout:

AMRAP 5

10 Cal Bike

20 Russian KB Swings

Rest 3 min

AMRAP 5

10 Burpees

10 Pull-Ups

Strength:

FLEX DAY

5 Rounds of E3MOM

6 Dumbbell Bench Press @30X1

12 Banded Pull-Downs

14 Weighted DB Step-Ups (7/7) (20/24″)

Workout:

4 Rounds for Time:

Row 250m

15 Push Press (75/115#)

15 Toes-to-Bar