Slow Boat to China

Strength: Jerk 1 x 10 @60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% Shoulder Press 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% Skill: Row 1000 m Feet Unstrapped @ Damper of 1 This drill is designed to teach you to engage your hamstrings to return to the front of the...

Warm Up 4/6 – 4/12

500 m Row Damper @ 1 (Focus on applying power through the legs) 50 ft. Leg Swing Knee Hug 50 ft. Walking Lunge w/ Samson Stretch 15 Parallel Bar Shoot Through 1:00 Hip Flexor Wall Stretch 50 Double Unders or Attempts 15 Hand Release Push...

2 Movements for 1 Rep

Strength: Deadlift 2 x 3 @ 75% 2 x 2 @80% 3 x 1 @ 85% Snatch 1 x 3 @ 75% 2 x 2 @ 80% 3 x 1 @ 85% Skill: 2 x 25 Good Mornings 2 x 25 GHD Sit Ups WOD: 15 Min AMRAP 1 Burpee + 1 Handstand Push Up = 1 Rep Mod will be Man Makers...

10 Minutes

For Max Reps: You will get 4 scores for this WOD 4:00 Max Cal Row 3:00 Max Rep Sit Ups 2:00 Max Rep Clean 115/75 1:00 Max Rep Box Jumps

No Joke

Strength: Weighted Lunges 3 x 3 (8) I know we don’t have a max load for this but do a few warm up sets and you want this to feel like an 8 out of 10 on a scale where 10 is the hardest. Clean 5 x 3 @ 75% Skill: 30 Ring Row 30 Ring Push Ups WOD: 3 Rounds for Time:...