April - 2020

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

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