WOD

Strength:
Push Press 5-5-5

Metcon:
3RFT
21 Double Unders
15 Clapping Pushups
9 Power Cleans (185#/125#)

Finisher:
Max Effort – Wall Sit

Opening Act:
5 Rounds
Row 250m

Headliner:
4 minutes
200m OH Carry (45#/25#)
Max Chin-Ups with remaining time
rest 1 minute

5 minutes:
200m OH Carry (45#/25#)
Max Ground To Overhead with remaining time(45#/25#)
rest 1 minute

6 minutes:
200m OH Carry (45#/25#)
Max Alt Pistols with remaining time

After Party:
50 V-Ups

Strength:
Back Squat 5-5-5

Metcon:
AMRAP10
Shoulder to Overhead (135#/95#)
T2B
1/1, 2/2, 3/3, 4/4, 5/5 etc.

After Party:
AMRAP2
Deadlifts (135#/95#)

Happy Easter, CFSE! Congrats to Britnie and Sara for their awesome performances at Festivus!

No Yoga Today.
Open Gym 11-1.

“Kelly”
5 Rounds
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20″/14″)

Strength:
Front Squat 5-5-5

Metcon:
3 Rounds (rest 1 minute between rounds)
AMRAP4
6 One Arm KB Jerks (53#/35#)
9 Pullups
12 One Arm Russian Swings (53#/35#)

Finisher:
Tabata AbMat Situps

Part 1:
“Dianne”
21-15-9
Deadlifts (225#/155#)
HSPU

Part 2:
Run 1 mile
then:
3 Rope Climbs (15′)

Opener:
1RM Jerk

Headliner:
1k Row
50 Overhead Lunges (75#/55#)
30 T2B

Finisher:
ME1 – Airdyne

Skill:
Snatch

Metcon:
EMOM12
Odd – 3 Hang Snatches
Even – 20 Double Unders

Finisher:
AMRAP3 – Ring Dips

Strength:
Weighted Pullups
5-3-3-1-1-1

Metcon:
5RFT
5 Squat Cleans (155#/105#)
10 Burpees

Finisher:
ME3 – Hollow Body Hold