4/8

Squat
5-5-5-5

AMRAP 5 Minutes
Run 200m
20 Overhead Plate Lunges (45/25)
Rest 2 Minutes
AMRAP 5 Minutes
10 Burpee Pull-ups
15 Games Standard Box Jumps (24/20)

High Bar Back Squat
165-165-165-165

Metcon:
2+20
2ish

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4/7

2.5 mile run
5 hill sprints

4/6

2.3 mile run
5 hill sprints

4/2

3/4 mile Run

10 Rounds
100m sprint
5 pushups
10 situps
15 air squats

3/4 mile run

4/1

Front Squat
2-2-2-2

Rx’d/LII
5 Rounds
30 Seconds Wallballs (20/14 to 10ft)
30 Seconds Rest
30 Seconds Row (Cal)
30 Seconds Rest
30 Seconds Box Jumps (24/20)

FS
155-165-175-185

16-6-12
16-6-10
16-6-10
16-6-11
16-7-10

total 164rx

3/29

Front Squat 2-2-2-2

21-15-9
Overhead Squat (115/80)
Ring dip

FS
155-165-175-175

total botch on the metcon….. bleh….

Open WOD 13.4

Decided to do this one twice today… not really sure why but felt like I needed a redo after the first try.

Noon – 57 reps RX

5:30pm – 65 reps RX

Glad I did it again – my goal was to get through the round of 12 and made it to the start of the round of 15. Happy with that. I seriously need some lungs though…

13.4
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.