Thursday, 4/28/22
WOD
Every 3 Minutes for 10 Rounds:
5 Strict Pull Ups
10 Hand Release Push Ups
15 Box Step Ups (24”/20”)
Max Distance Bike in Remaining Time
Wednesday, 4/27/22
WOD
10 Rounds For Time:
10 Wall Balls (20#/14#)
3 Deadlifts (315#/225#)
50m Farmers Carry (50#/35#)’s
*30 Minute Time Cap
Tuesday, 4/26/22
Strength
Bench Press
Build to a Heavy Single
Then 1 Set of Max Reps at 80% of Heavy Single
WOD
12 Minute AMRAP:
9 Burpees to Bar
35 Double Unders
Monday, 4/25/22
WOD
3 Rounds For Total Reps:
1 Minute Thrusters (95#/65#)
1 Minute Power Cleans (95#/65#)
1 Minute Box Jump Overs (24”/20”)
1 Minute Pull Ups
1 Minute Bike Calories
1 Minute Rest
Friday, 4/22/22
WOD
For Time:
150 Wall Balls (20#/14#)
*30 Double Unders Every Minute On the Minute (Starting at 0:00)
Accessory Work
With a Partner
8 Minute AMRAP:
Max Dumbbell Snatches (50#/35#)
*Partner Handstand Hold
*Switch every time your partner breaks on the the handstand hold
Thursday, 4/21/22
WOD
30 Minute AMRAP:
Max Calorie Bike or Row
*Every 3:00 (Starting at 0:00):
5 Box Jumps (30”/24”)
10 Burpees to Bar
15 Ab Mat Sit Ups
Wednesday, 4/20/22
Strength
Build to a Heavy Set of 3 Back Squats
WOD
For Time:
800m Run
20 Thrusters (135#/95#)
10 Rope Climbs
Tuesday, 4/19/22
WOD
For Time:
50 Handstand Push Ups
50 Toes to Bar
50 Calorie Bike
50 Dumbbell Box Step Overs (24”/20”)
50’ Dumbbell Overhead Walking Lunge (50#/35#) (Right Arm)
50’ Dumbbell Overhead Walking Lunge (50#/35#) (Left Arm)
*25 Minute Time Cap
Friday, 4/15/22
WOD
“Passion”
For Time:
100 Double Unders
800m Back Rack Barbell Carry (95#/65#)
100 Burpees to Bar
Thursday, 4/14/22
WOD
10 Rounds, Every 3 Minutes:
100m Farmer’s Carry (50#/35#)’s
Max Bike Calories