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
Wednesday, 4/13/22
WOD
“Barbara”
5 Rounds:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest 3 Minutes Between Rounds
Tuesday, 4/12/22
Strength
Build to a Heavy Set of 3 Push Press
WOD
12 Minute AMRAP:
2 Push Press (75#/55#)
8 Front Rack Box Step Ups (20”)
4 Push Press
8 Front Rack Box Step Ups
6 Push Press
8 Front Rack Box Step Ups
*Add 2 Push Press Each Round
Friday, 4/8/22
WOD
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)
5-4-3-2-1 Rope Climbs