Nuke

3 Clean and Jerks 185/125
6 BJ 36/28
3 rounds
1 min rest
3 cycles 

Kettle Bell Fever

15 KBS 2/1.5
50 M KBS Jump
100 M run
50 M KBS Jump
15 Burpees
3 Rds 

Fat Amanda

9-7-5
MU
Full Snatch 155/105 

Long and dirty

1000M Row
100 WB 20/14
50 Pwr Cleans 95/65
25 Thrusters 95/65 

CF Total

1 RM Dead
1 Rm Back Sq
1 RM Press 

"Spicy"

12 Deads 225/155
12  H-R Push Ups
24 DU
7 RDS
 

"Poetry"

12 OHS 115/85
12 C2B/ Pull Ups
8 RFT 

4 Cycle met-con

3 min on, 90 sec off
4 cycles
AMRAP the following:
8 Push Press 115/85
8 KBS 2/1.5 
12 Air Squats 

It's time to play outside!

200M run
20 DU
12 T2B
3 MU
8 RFT 

Hmm, not sure on this one

21-15-9
Deads 315/195
Burpee BJ 36/28 

51 more weeks of C2B

15-12-9-6-3
Pwr Cleans 205/135
C2B Pull Ups 

Yesterday was heavy, so today can we go light?

1000M Row
75 Push Ups
50 T2B
25 HDST PU 

Yes, from the floor

On the 2 minutes
Fr Squats
275/165
2-3-4-5-6-5-4-3-2 

Back to Basics, or at least 306's...

15-10-5
MU and Push Jerk 165/115 

50-50-15

50 KBS 1.5/1
50 WB  20/16
15 Full Snatches 135/95
2 RFT 

13.5 The final WOD

15 Thrusters 95/65
15  C2B Pull Ups
4 MIN AMRAP 

EMOM April 2013

Every Minute on the Minute

4 linked deadlifts 385/225
1 MU + 4 Ring Dips
14 RDS 

13.5 The final Open WOD

15 Thrusters 100/65
15 C2B Pull Ups
AMRAP in 4-8-12 Minutes 

4 cycle met con

3 min on 90 sec off
8 2/1.5 pood KBS
8 Push ups
8 J.Lunges 

Thruster Heaven

21 Thrusters 95/65
90/50 lbs plate carry acroos gym and back
5 RDS
If you drop the bar on the thrusters you must do 10 burpees onto the plates