4/17 WOD

Recovery day – 200′s
Warm up – 800 meter run
stretch out
Skillwork- 10 tire flips
WOD – 10 of each of the following x2
step ups / box jumps
pull ups
hang cleans
push ups
ax chops
snatches
crunches
kb swings
thrusters
ring dips

April Plank challenge – 130 frt hold
75 sec sides

4/14 WOD

Mindy’s Grateful Monday
warm up – 20 KB pointer abs
20 Rocky oblique crunches
100 jump ropes
skillwork – Kipping practice

WOD – 3 RFT
10 pull ups
20 push ups
30 B2B squats
40 ab mat
100 meter sprint

April Plank Challenge – 100 sec frt, 50 sec sides

4/11 WOD

Happy Birthday Fish (1 day Early)
warm up – 10 x-outs
15 push ups
20 squats
800 meter
WOD – 15 min AMRAP
10 L – KB/DB snatch
4×4 Turkish get ups
10 R – KB/DB snatch
200 meter

Skillwork – sled pulls – 3x

April Plank Challenge – 60 sec frt, 35 sec side

4/10 WOD

Ole Lady Day
warm up – 20 plank up/downs
20 KJ twist
20 Jack squats
Skillwork – 100 meter OH WW lunges
WOD – 10,9,8,7,6,5,4,3,2,1
KB swings 24/16
Dead lifts 185/135
GHD – Back (slow)
Cooldown – 800 meter run

April Plank challenge – 60 sec frt, 35 sec sides