5-1-20

Box Squats
On the Minute x 10:
2 Box Squats

315 325 335 345 355 365 375 385 395 405 (1)

20lb PR

Conditioning
“Alone Together”
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike Erg

R1: 55

R2: 55

R3: 54

R4: 53

R5: 59

R6: 53

4-28-20

Conditioning
“Sole Cycle” 
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Assault Bike

R1: 1+2 cleans, cleans in 7s

R2: 1+7 burpees, cleans as 7s

R3: 1+9 burpees, 11-10

4-27-20

Snatch Technique A (On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5

45

Snatch Drop (4:00 – 8:00):
4 Sets of 4

95 105 115 125

Snatch Balance (8:00 – 12:00):
5 Sets of 3

125 125 135 135 145

Snatch Technique B (On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)

95 115 135 135 145

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

195

Conditioning
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

Rest 2min into

20 Dball cleans 100

Time for wod: 12:20

Air squats as 50, 25-25, 25-13-12

Time for dball: 5:00

4-26-20

Hero wod

Natalie Corona

22min partner

Partner 1 run 400m

Partner 2 amrap 20 situps, 20 burpees

Partner Alison

I did 6run and 5+6 burpees

Partner burner

8 rounds 

50m sprint

5 synchronized burpees

100 yard hs walk for time

Time: 9:27

Beat last time of 13:41