4-21-18 18.1 Partner REMIX Team of 2: With a 15 minute clock: For time: 1-2-3-4-5-6-7-8-9-10 Synchronized DB squats 50/30# Synchronized bar facing burpees -then, with remaining time- Both partners will find 1 rep max lifts of: Snatch *First score is your synchronized partner workout, second score is your individual snatch weight

“Get Smoked” 1. Benchmark 200 DUs for time *7 minute time cap 2. AGOQ Workout 1 For time: 4 thrusters 135/95# 1 15-ft. rope ascent 8 thrusters 135/95# 2 15-ft. rope ascents 12 thrusters 135/95# 3 15-ft. rope ascents *10 minute time cap 2. Core EMOMx6 1st min-max GHD sit-ups 2nd min-rest

4-19-18 10-8-6-4-2 for time: Deadlift 275/185# Bench Press 185/115# Squat Cleans 135/95#

4-18-18 With a 20 min running clock… 5, 4 min rounds of: 500m Run 50-ft handstand walk

4-17-18 1. Barbell/Cycling “Macho Man” EMOMx6: 3 Power Cleans + 3 Front Squats + 3 Push Jerks Men use 185-lb Women use 125-lb 2. Conditioning 21-15-9 for time: Overhead Squats 115/80# Toes to bar Scaling This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging. Intermediate…

4-16-18 Warm-up/Squat Therapy EMOMx5: :30 sec of rowing 10 Air squats facing wall (with arms straight over head) Body Armor 3 rounds of: 7 1-arm Dumbbell Push Press each side *choose own weight 50′ Dumbbell Waiters carry/each side 7 Heavy Russian KB Swings 7 Ring Swings (work on improving grip on rings) Conditioning For time:…

“Girls of a Feather” Team of 2 With a 20 minute clock: 1000m Row 50 Thrusters, 45# 30 Pull-ups -then- 21-15-9 of: Power Cleans 135/95# Ring Dips -then- 21-15-9 of: Deadlifts 225/155# Handstand push-ups -then- alternating rounds of Cindy for the remainder 5 pull-ups 10 pushups 15 air squats *One partner works at a time

4-13-18 Overhead Squat Work up to a heavy 3 rep in 8 minutes “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# *25 minute time cap

4-12-18 1. Benchmark “Isabel” For Time: 30 Snatches 135# / 95# 2. Core/Conditioning 3 rounds of: 5 Strict toes to bar 10 V-ups 15 Hollow Rocks :20 sec hollow holds

4-11-18 “Karen” For Time: 150 Wall-Ball Shots Men use a 20# to a 10′ target Women use a 14# to a 9′ target

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