WOD Fri Apr 17

Strength

Open Prep

EMOM x 10:
2 Pause Back Squats - 3s Pause at Parallel
All sets done at 55% of 1RM Back Squat

Home Gym/Living Room

1 Tempo DB/Odd-Object Front Rack Squats @ 5550
5s down, 5s pause, 5s up for one rep

Work

Open Prep

“Count Chalkula”

AMRAP 20:
30 KBS @ 24/16
25 Box Jumps @ 24"/20"
20 Toes to Bar
15 Push Presses @ 135/95

Home Gym

“Sandpaper”

AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
...
Continue to Add (2) Reps to Dumbbell Movements Per Round

Living Room

AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
...
Continue to Add (2) Reps to Dumbbell Movements Per Round