Monday, 4/24/23
Strength
3×2 Power Snatch @75%
*Rest 1:30
3×3 Overhead Squats @70-80% 1RM Snatch
*Rest 1:30
WOD
For Time:
200m Run
5 Rounds of Cindy
200m run
4 Rounds of Cindy
200m run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
200m Run
1 Round of Cindy
*Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Friday, 4/21/23
Strength
5×1 Snatch Complex
2 Snatch Push Press + 1 Snatch Balance
WOD
“Isabel”
For Time:
30 Snatches (135#/95#)
Thursday, 4/20/23
Strength
3×2 Power Clean @80%
*Rest 1:30
3×2 Front Squats @85%
*Rest 1:30
WOD
12 Minute AMRAP:
15/12 Calorie Bike
12 Toes to Bars
9 Dumbbell Thrusters (50#/35#)
Wednesday, 4/19/23
WOD
For Time:
100 Burpee Box Jump Overs (24”/20”)
Accessory Work
10 Minute Ring Muscle Ups Work
Tuesday, 4/18/23
Strength
3×2 Squat Snatch @80%
*Rest 1:30
3×2 Snatch Grip Deadlift @95% 1RM Snatch
*Rest 1:30
WOD
For Time:
50/40 Calorie Row
Rest 1:00
40/32 Calorie Row
Rest 1:00
30/24 Calorie Row
Rest 1:00
20/16 Calorie Row
Rest 1:00
10/8 Calorie Row
Monday, 4/17/23
WOD
“Half Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
Tuesday, 4/11/23
WOD
For Time:
100 Double Unders
150’ Single Arm Dumbbell Overhead Walking Lunges (50#/35#)
25 Toes to Bar
75 Double Unders
100’ Single Arm Dumbbell Overhead Walking Lunges
25 Toes to Bar
50 Double Unders
50’ Single Arm Dumbbell Overhead Walking Lunges
25 Toes to Bar
Accessory Work
Every 2 Minutes For 10 Minutes:
3 Rope Climbs
Monday, 4/10/23
Strength
3×3 Power Snatch @70%
*Rest 90 Seconds
3×3 Overhead Squats @70-80% of Snatch 1RM
*Rest 90 Seconds
WOD
For Time:
12 Burpee Box Get Overs (30”/24”)
24 Pull Ups
12 Burpee Box Get Overs
18 Chest to Bar Pull Ups
12 Burpee Box Get Overs
12 Bar Muscle Ups
Friday, 4/7/23
WOD
“Passion WOD”
For Time:
100 Double Unders
800m Back Rack Barbell Carry (95#/65#)
100 Burpees to Bar
Thursday, 4/6/23
Strength
3×3 Power Cleans @65%-75%
3×3 Front Squats @80%
Partner WOD
For Time:
100 V Ups
30 Power Cleans (185#/135#)
10 Farmers Carry (100’) (50#/35#)’s