Tuesday, 4/16/19
WOD
5 Rounds:
50 Double Unders
25 Wall Balls (20#/14#)
Accessory Work
3 Sets (Not for Time):
10 Kettlebell Single Leg RDL Right Leg
10 Kettlebell Single Leg RDL Left Leg
Tuesday, 4/16/19
WOD
5 Rounds:
50 Double Unders
25 Wall Balls (20#/14#)
Accessory Work
3 Sets (Not for Time):
10 Kettlebell Single Leg RDL Right Leg
10 Kettlebell Single Leg RDL Left Leg
Monday, 4/15/19
Strength
10 Minutes to work up to a heavy Clean and Jerk
WOD
In 12 Minutes:
2k Bike Cash In…
Then AMRAP of:
10 Push Press (95#/65#)
10 Toes to Bar
*Add 2 reps every round
Friday, 4/12/19
WOD
“Champion”
2 Rounds:
25 Handstand Push Ups
20 Deadlifts (135#/95#)
15 Overhead Squats (135#/95#)
10 Burpee Box Jump Overs (24”/20”)
800m Run
*30 Minute Time Cap
Thursday, 4/11/19
WOD
15 Minute EMOM:
Minute 1: 10 Bench Press (135#/95#)
Minute 2: Max Calorie Bike
Minute 3: Rest
Odd Object Conditioning
3x Max Distance Sandbag Carry (150#/100#)
*Rest 2 minutes between sets
Wednesday, 4/10/19
Strength
3×8 Back Squats @60%
WOD
3 Rounds:
500m Row
21 Dumbbell Box Step Ups (50#/35#)
7 Ring Muscle Ups
Tuesday, 4/9/19
WOD
7 Minute AMRAP:
20 Dumbbell Snatch (50#/35#)
40 Double Unders
Rest 3 Minutes
For Time:
50/40 Calorie Bike
Monday, 4/8/19
WOD
For Time:
60 Wall Balls (20#/14#)
50 Toes to Bar
40 Thrusters (95#/65#)
30 Chest to Bar Pull Ups
20 Clusters (95#/65#)
Friday, 4/5/19
Gymnastics
10 Minute Handstand Push Up Skill Work
WOD
8 Minute AMRAP:
3-6-9-12-15 etc…
Burpee Box Jump Overs (24”/20”)
Overhead Squats (115#/85)
Thursday, 4/4/19
WOD
Every 90 Seconds for as long as possible:
Clean Complex
3 Power Cleans + 2 Hang Power Cleans +
1 Hang Squat Clean
*Start at 50% of 1rm Power Clean and go up 10 pounds every 90 seconds until you cannot complete the complex in the 90 seconds.
Wednesday, 4/3/19
Partner WOD
3 Rounds:
50/40 Calorie Bike
100’ Dumbbell Front Rack Walking Lunge (50#/35#)
150 Double Unders
100’ Dumbbell Front Rack Walking Lunge (50#/35#)