4/9 WOD

Yes or No . . .

Warm up – 10 plank twist kick through
20 skaters
20 squats
Mobility- wrist
skill – Db floor press (alternate)/ together) 5×8
WOD- 4 rnds
20 KB SDLHP 32/24
10/10 weighted step ups 35/20
20 GHD
10 renegade row

 

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4/8 WOD

Add ons . . .

Warn up – 50 dubs (100)
Still work – dub string together
Mobility- ankles
WOD- 20 mins Amrap
5 wallballs
15 kB swings
200 meter run
*add 1 rep with every round

4/3/ WOD

Key West Dreamnin’

Warm up- lat lunges, frt lunge w/ ov stretch, Superman/ hollow rock
Midline – 3×12. GHD / Russian twist/ GHD
Strength- shoulder 2 overhead 5×3. (Rack)
WOD- Buy in -800 m run
4 rnds for time –
200 UNeven carry (26/24 – 16/12)
12 S2OH 95/65
8 T2B
AND … Cash out -800 m run

4/2 WOD

Foo

Warm up – 25 jumps rope
10 HR push ups
15 jumping pull ups
Skill- squat clean 3×3
Strength- floor press 5×3
Floor press instead of bench press for WOD,

WOD – • 170-lb. bench presses, 13 reps

Then, complete as many rounds as possible in 20 minutes of:
• 7 chest-to-bar pull-ups
• 77 double-unders
• 170-lb. squat clean thrusters, 2 reps
• 28 sit-ups

4/1 WOD

Fun day Friday . . . April Fools!!

Warm up- soldier walk, 2×2, 2sq/2pu inchworms
Mobility-
WOD – 400 m run then:
4 rnds of: 20 DB power snatch. 50/35
12 box jumps. 24/20. Then:
400 m run. Then:
4 rnds of: 20 amer KBS 24/16
12 burpees to target. (6” above finger tip). Then:
400 m run