
WOD 4/30/20
FULLY LOADED 12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats
3 Rounds PARTIALLY LOADED 12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats
3 Rounds UNLOADED 18 Curtsy Lunges
18 Russian Twist ground taps
30 Air Squats
3 Rounds

WOD 4/29/20
FULLY LOADED 200 m Run
4 Weighted Pull-up
5 Pull-ups
10 Rounds PARTIALLY LOADED 200 m Run
10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)
6 SA. DB Swings (3 each side)
10 Rounds UNLOADED 200 m Run
12 Speed Skaters
6 V-ups
10 Rounds

WOD 4/28/20
FULLY LOADED Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Min 4: Rest
5 Rounds PARTIALLY LOADED Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest
5 Rounds UNLOADED Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest
5 Rounds

WOD 4/27/20
FULLY LOADED 5 Front Squat
EMOM 10 min. Finisher 1-10
Barbell Roll-outs
10-1
Rolling Pistols PARTIALLY LOADED 10-12 DB Front Squat
EMOM 10 min. Finisher 1-10
DB Sit-ups or Strict- sit-ups
10-1
Rolling Pistols or candlesticks UNLOADED Bottom to Bottom Tabata Squats Rest 2 min. 2 Rounds Finisher 1-10
Strict Sit-ups
10-1
Rolling Pistols or candlesitcks
WOD 4/26/20
For Time 66-54-42-30-18 Sit-Ups 33-27-21-15-9 Burpees Over Object 66-54-42-30-18 Jumping Squats With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 66 Sit-Ups, 33 Burpees, and 66 Jumping Squats before moving to 54 Sit-Ups, 27 Burpees, and 54 Jumping Squats, etc. You can pick any random object for the Burpees, e.g. bench, couch, or table. Score is the time on the clock when the last round of Jumping Squats is comp

WOD 4/25/20
FULLY LOADED Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders) – 24/20 in.
Run 400 m
25 Man-makers
Run 400m PARTIALLY LOADED Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders)
Run 400 m
25 Man-makers
Run 400m UNLOADED Run 400 m
25 Burpees
Run 400 m
25 Object Step-ups
Run 400 m
25 Burpees
Run 400m

WOD 4/24/20
FULLY LOADED 15 Back Squat at 3/4 Body weight
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2, 4 and 6: Wall Ball (20/14 lb.)
6 rounds PARTIALLY LOADED 20 DB Back Squat (50/35 lb.)
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Db Slams
Rnd 2, 4 and 6: Single DB Cluster
6 rounds UNLOADED 12 Over-unders
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Jumping Lunges
Rnd 2, 4 and 6: Hold

WOD 4/23/20
FULLY LOADED 1 Press
2 Push Press
3 Push Jerk
7 Rounds
* NFT Finisher
Death by Strict Pull-ups PARTIALLY LOADED 2 SA. DB Press
4 SA. DB Push Press
6 SA. DB Push Jerk
7 Rounds
* Holding two DB’s. Finisher
Death by SA. DB High Pull UNLOADED 1 Strict HSPU
2 Kipping HSPU
Max Unbroken Handstand Hold
Rest
7 Rounds Finisher
Death by Kick-sits

WOD 4/22/20
FULLY LOADED Lateral Box Jump Overs (20 in.)
Ring L-Sit
Sit-ups
Box Jump Overs (20 in.) PARTIALLY LOADED Lateral Object Jump Overs
DB L-Sit
Sit-ups
Object Jump Overs UNLOADED Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs

WOD 4/21/20
FULLY LOADED 3 Hang Squat Snatch (heavy)
6 OH Squat
9 Handstand Push-up
5 Rounds PARTIALLY LOADED 6 SA DB Hang Squat Snatch (50/35 lb.)
12 SA OH Squat
9 Handstand Push-up
5 Rounds UNLOADED 9 Plank Get-down/ups
24 Air Squats
9 Handstand Push-up
5 Rounds