WODs 230430 - 230506

 4/30-5/6

Monday

Strength

15 minutes to establish a 1RM Bench Press

WOD

12 minute AMRAP

35 Double-unders

12 Pull-ups

9 Burpees

Tuesday

Strength

20 minutes to establish a 1RM Back Squat

WOD

21-15-9 Rep rounds for time

Kettlebell Swings (55/35)

Push-ups

Goblet Squats (55/35)

Wednesday

For Time

Run 400 Meters

Then,

5 Rounds

9 Power Cleans (135/95)

7 Box Jumps (24/20)

5 Bar Muscle-ups (Chest To Bar Pull-ups)

Then,

Run 400 Meters

Thursday

Strength

15 minutes to establish a 1RM Shoulder Press

WOD

3 Rounds For Time

Row 20 Calories 

50 Double-unders

Friday

Strength

20 minutes to establish a 1RM Dead-lift

WOD

10 minute AMRAP

3 Wall Walks

25 ft Walking Lunge

12 Alternating Arm DB Snatch (pick weight)

25 Ft Walking Lunge

Saturday

3 rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

WODs 230423 - 230429

 4/23 - 4/29

Deload Week

Monday

Back Squat

5 reps each @ 40%, 50%, 60%

WOD

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Tuesday

Shoulder Press

5 reps each @ 40%, 50%, 60%

WOD

4 Rounds For Time:

Air Bike 1,000 meters

12 Strict Ring Dips

9 Strict Handstand Push-ups

6 DB Bench Press (pick weight-make it heavy)

Wednesday

Fight Gone Bad

3 rounds, 1 min per station, for max reps of:

Wall Ball (20/14) (10/9 ft)

Sumo Deadlift High-pull (75/55)

Box Jump (20/20)

Push Press (75/55)

Row, Calories

Rest 1 min

Thursday

Dead-Lift

5 reps each @ 40%, 50%, 60%

WOD

‘Jackie’

For Time:

Row 1,000 Meters

50 Thrusters (45/35)

30 Pull-ups

Friday

Bench Press

5 reps each @ 40%, 50%, 60%

WOD

3 Rounds For Time:

40 Double-unders

20 Toes To Bar

10 Hang Power Clean & Jerks (135/95) (115/75)

Saturday

Viola'

20 minute AMRAP

Run 400 meters

11 Power Snatches (95/65)

17 Pull-ups

13 Power Cleans (95/65)

WODs 230416 - 230422

 4/16-4/22

Monday

Shoulder Press

5 reps @ 75% + 5lbs

3 reps @85% + 5lbs

1 + reps @ 95% + 5lbs

WOD

9 minute AMRAP

15 Wall Balls (20/14)

12 Push-ups

9 Power Cleans (155/105)

Tuesday

Deadlift 

5 reps @ 75% + 10lbs

3 reps @85% + 10lbs

1 + reps @ 95% + 10lbs

WOD

4 Rounds For Time

Run 200 Meters

12 DB Bench Press (pick weight)

6 Bar Muscle-ups

Wednesday

Row 500 Meters

Then,

4 Rounds

12 Front Squat (95/65)

25 Sit-ups

12 Hang Power Snatch (95/65)

Then,

Run 400 Meters

Thursday

Bench Press

5 reps @ 75% + 5lbs

3 reps @85% + 5lbs

1 + reps @ 95% + 5lbs

WOD

21-15-9 Rep Rounds For Time

Sumo Deadlift High Pulls (95/65)

Ring Dips

Friday

Back Squat

5 reps @ 75% + 10lbs

3 reps @85% + 10lbs

1 + reps @ 95% + 10lbs

WOD

Three 5 minute AMRAPs. Rest 3 minutes between AMRAPs

5 Devils Presses

10 V-ups

5 Chest To Bar Pull-ups

Saturday

‘Barbara Ann’
5 rounds, each for time, of:
20 Handstand Push-ups
30 Deadlifts (135/95)
40 Sit-ups
50 Double-unders

WODs 230409 - 230415

 4/9-4/15

Monday 

Dead-lift

3 reps each @ 70%+10 lbs 80%+10 lbs

3+ reps,@90% + 10 lbs

WOD

For Time

2 Rounds 

50 ft DB Walking Lunges (Hang Position)

20 Toes To Bar

50 ft DB Walking Lunges (Front Rack Position)

15 Pull-ups

50 ft Overhead DB Walking Lunges (both DBs overhead)

10 Chest To Bar Pull-ups

Tuesday

Bench Press 

3 reps each @ 70%+5 lbs 80%+5 lbs

3+ reps,@90% + 5 lbs

WOD

5 Rounds, each round for time

6 Bar Muscle-ups (6 Chest To Bar Pull-ups)

5 Box Jumps (30/24)

4 Power Cleans (185/105)

Rest 2 minutes between rounds

Wednesday 

For Time

15-12-9-6

Strict Handstand Push-ups

18-15-12-9

Kettlebell Swings (70/55)

25-20-15-10

Row, Calories

Thursday

Back Squat

3 reps each @ 70%+10 lbs 80%+10 lbs

3+ reps,@90% + 10 lbs

WOD

12 Minute AMRAP

8 DB Hang Power Clean & Jerk (pick load)

12 Knees To Elbows

24 Double-unders

Friday

Shoulder Press

3 reps each @ 70%+5 lbs 80%+ 5 lbs

3+ reps,@90% + 5 lbs

WOD

For Time

Row 2,000 meters 

Saturday

Nancy

5 Rounds For Time

Run 400 Meters

15 Overhead Squats (95/65)

WODs 230402 - 230408

 4/2 - 4/8

Monday

Bench Press

5 reps each @ 65%+5lbs, 75%+5lbs, 85%+5lbs

WOD

12 minute AMRAP

6 Power Cleans (155/105)

12 Push-ups

18 Air Squats

Tuesday

Back Squat

5 reps each @ 65%+10lbs, 75%+10lbs, 85%+10lbs

WOD

3 Rounds For Time

Air Bike 1,000 Meters

15 Box Jumps

7 Bar Muscle-ups

Wednesday

For Time

Row 50 Calories

50 Double-unders

50 Burpees

Row 35 Calories

35 Double-unders

35 Burpees

Row 20 Calories 

20 Double-unders

20 Burpees

Thursday

Shoulder Press

5 reps each @ 65%+5lbs, 75%+5lbs, 85%+5lbs

WOD

3 Rounds For Time

15 Pull-ups

20 V-ups

25 Push-ups

Friday

Dead-lift

5 reps each @ 65%+10lbs, 75%+10lbs, 85%+10lbs

WOD 

Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 – Air Bike, 25/18 Calories 
Station 2 –  20 Alternating DB Snatch (50/35)
Station 3 – 12 Burpee Box Jump or Step-Overs (24/20)

Saturday

‘Bulger’

10 Rounds For Time

Run 150 m

7 Chest-to-bar Pull-ups

7 Front Squats (135/95)

7 Handstand Push-ups