April 30- Snatch off Blocks @ Knee

THEN – 12 Min AMRAP

  • 7 OHS 135/95
  • 100 m Sprint

 

April 29 – Grindy – For Time

  • 10 P. Clean & Jerk 135/95
  • 5 Rnds of Cindy
  • 10 P. Clean & Jerk
  • 5 Rnds of Cindy
  • 10 P. Clean & Jerk

 

April 27 – SATURDAY

 

April 26 – 10 Min AMRAP

  • 5 Thrusters 135/95
  • 5 Muscle Ups

–       sub 2 rope climb or 10 Pull Ups or 10 Rin Rows

  • Rest 3 Min
  • 5 RNDS
  • 12 Wall Ball 20/14
  • 7 Burpees

 

April 25

  • Back Squat 5 x 3
  • Bench Press 5 x 3

 

April 24 – For Time – 4 RNDS

  • 15 Box Jumps 24/20
  • 30 DBL Unders
  • 7 Burpees
  • 250 m Run

 

April 23 – For Time – 7 RNDS

  • 7 Front Squat at 70%
  • 100 M Sprint

 

April 22 – For Time – 3 RNDS

  • 7 Push Press 135/95
  • 50 Air Squats
  • 7 P. Cleans 135/95
  • 50 Sit Ups

 

April 20 – SATURDAY

 

April 19 – Otter Pops – For Time

  • 10 HSPU
  • 20 Toes 2 Bar
  • 30 Wall Ball 20/14
  • 40 P. Cleans 135/95
  • 50 Thrusters w/ naked BB

 

April 18 – Otter Toes- 15 Min to work on sets of 3 Hang Squat Snatch @ Tech Load

Then: 3 RNDS

  • 400 M Run
  • 400 M Row

April 17 – Otter Lips – For Time – 4 RNDS

  • 30 Air Squats
  • 15 Push Ups
  • 7 Deadlifts275/185

– 1 15 Ft Rope Climb between each RND

 

April 16 – Otter Tail

OHS 5×5

THEN: 5 RNDS

  • 5 Hang Squat Clean 135/95
  • 7 Wall Balls 20/14
  • 12 KDSHP 53/35

 

April 15 -Otter Feet – For Time – 5 RNDS

  • 10 Push Press 135/95
  • 10 Pull Ups
  • 10 Burpee

 

April 13 – SATURDAY

 

April 12 -OTM for 9 (max load)

  • 1 Hang Full Claen
  • 1 Full Clean
  • 1 Split Jerk

 

Then- 7 rounds

  • 3 Burpee
  • 9 Wall Ball
  • Crane Sprint

 

April 11 – The Lisa’s – For Time

  • 30 Power Clean 135/95
  • 30 TTB
  • 30 Box Jump 24/20
  • 30 Slam Ball 30/20
  • 100 meter farmers carry between each set 40/25

 

April 10

OTM 2 Deadlift Max Weight

THEN for time:

  • 5 rounds Cindy
  • 100 sit ups

 

 

April 9 – Mansome – For Time

  • 3 Man Makers 40/25
  • 400 m Run
  • 30 Wall balls 20/14
  • 6 Man Makers
  • 800 m Run
  • 30 Wall balls 20/14
  • 9 Man Makers
  • 400 m Run

 

April 8- Front Squat 7×3

THEN: 7 Min AMRAP

  • 12 Sprawl
  • 12 KBSDHP 53/35

 

April 6 – SATURDAY

 

April 5 – Fran –21-15-9

  • Thruster 95/65
  • Pull Ups

 

April 4 – For Time – 4 RNDS

  • 7 Deadlift 185/115
  • 7 DB Push Press 45/30
  • 35 Air Squat

 

April 3 – Sassy – For Time – 3 RNDS

  • 800 M Run
  • 30 KBS 53/35
  • 15 Goblet Squats 53/35

April 2 – OTM For 20 Min

  • Even Min:
  • 3 Hang Power Cleans Max Load
  • Odd Min:
  • 6 Box Jumps, 6 Burpees

 

April 1 – For Time

  • 50 Sit Up Buy In
  • 30-20-10
  • Wall Balls 20/14
  • SA OH Walking Lunge
  • Dbl Unders
  • 50 Sit Up Cash Out