Friday 04.27.18

4 rounds (25 min cap)
50 double-unders
15 KB sumo DLHP, 70/53
12 KB swings, 70/53
9 d-Ball cleans, 100/70

Thursday 04.26.18

1. EMOM x6

3 deadlifts + 2 hang power cleans + 1 cluster, 135/85

2. For Time:

10 Power Cleans (155/105)
10 CAL ski Erg
10 Front Squats (155/105)
10 CAL ski Erg
10 Push Jerks (155/105)
10 CAL ski Erg
10 Clusters (155/105)

Wednesday 04.25.18

1. 3 Rounds (15 min cap)
400m Run
15 axle bar sumo DLHP, 45s/25s
12 axle bar push press, 45s/25s

2. AMRAP x15
55 WB shots, 20/14
55 axle bar deadlifts, 4(45s)/ 2[25s+35s]
55 CAL Row
55 ring push-ups

Tuesday 04.24.18

For Time: (teams of 2)
75/50 Calorie Bike
50 Box Jump Overs (24/20)
50 Power Snatch (75/55)
50 push press (75/55)
50 C2B Pull-ups
50 push press (75/55)
50 Power Snatches (75/55)
50 Box Jump Overs (24/20)
75/50 Calorie Bike

Monday 04.23.18

1. AGOL Event 1

For time (10 min cap)
4 -8-12  thrusters, 135/95
1 -2-3  rope ascent

2. AGOL Event 4
0:00-5:00
9 handstand push-ups (scaled HR push ups)
6 burpees
3 snatches, 115/65
then 5:00-10:00
9 handstand push-ups (scaled HR push ups)
6 burpees
3 snatches, 165/115

Saturday 04.21.18

8 AM Team workout. Bring a friend.

Friday 04.20.18

AGOL Event 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots, 20/14
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Scaled – Bear Crawl for HS walks

Thursday 04.19.18

1. EMOM x8
3 deadlifts (snatch grip) + 2 hang snatches + 1 squat snatch

2. 5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Wednesday 04.18.18

1. 2 rounds
50 double-unders
25 deadlifts, 70/50
12 DB over burpees

2. AMRAP 9 (up lander) add 2 reps each round
2-4-6-8-10-12-14-16-18…etc
Pull-ups
DB Snatch, 70/50

Tuesday 04.17.18

Teams of 2:
0:00 – 7:00 – 50 CAL ROW Max Clean and Jerks (155/105)
– 3 minute Rest –
10:00 – 17:00 – 40 CAL Bike, Max Power Snatch (135/85)
– 3 minute Rest –
20:00 – 27:00 – 30 CAL Ski Erg, Max Thrusters (95/65)

Thank you to all who volunteered and judged the WAL Deuces Wild Event over the weekend.  It’s because of the generosity and support of our community that we are able to put on these epic events at such a grant scale.