April 2019

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

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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

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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

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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

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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

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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

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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#)

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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)

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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.

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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#)

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