WEEK of WOD's 4.22.19 - 4.27.19


A. Clean Pull Session

In 12 minutes, work through 4 sets of the following...

Clean 1st Pull with 2 sec Pause (to kneecap) x 4 reps

Hang Clean High Pull (at top of knee) x 4 reps

Clean High Pull x 4 reps

* Add weight after each set, stay at light to moderate notes

B. In a 20 Minute Window, complete:

1.5 Mile Run

10 Clean & Jerks 225/155

10 Clean & Jerks 185/135

10 Clean & Jerks 155/105

Max Reps Clean & Jerk 135/95

Scale to: 1 Mile Run, by Load

Goal Time: Finish run by 13min mark, leaving 7+minutes to CJ


A. Double Under Drills:

In 10minutes, work on the following...

Hollow Body Pulses x 10

Hollow Jumps x 10 (no rope)

PVC Behind Back Drill x 10 Hollow Jumps

One Handed Rope Punch x 5 ea side

Accumulate as many DU as possible in 2 minutes

B. 3 Rounds for Time:

100m Farmer’s Carry (70lb/53lb) *out back garage door to end of driveway and back

15 Bar Muscle-Up

100 Double Under (200 SU)

Scale to: by load, Banded/Box Muscle Ups or Strict Pull-ups/Strict Ring Rows, 25-50 DU or 100 SU

Goal Time: 15-20 minutes, 5-7min per round

C. 21-15-9 reps:

• Sit-up to Pike

• Hollow Body Rocks


A. Perfect Push-up Practice:

Hand Position - spread fingers, ext rot

In 12 minutes, work through 3 high quality sets of...

From Lying Position on Floor x 3 reps

From Boxes/Paralettes x 3 reps

From Parallettes with Depth Touch x 3 reps

B. With a partner, complete for time...

1000m Run (bottom of 2nd hill and back)

100 KB Swings (53/35lbs)

1000m Run

100 Strict Push-ups

Scale to: 500-800m Run/ 50-75 reps

Goal Time: ~20min

C. 4 Rounds for Quality:

Dead Bug 60sec (slow alternating, partner pull on knee)

15 GHD Sit-ups


A. For Time:

3 Rounds:

15/10 Calorie Assault Bike

10 Burpee Box Jump Overs (30"/24")

...Directly into...

3 Rounds:

12 Dumbbell Deadlifts (55/35lbs)

9 Dumbbell Front Squats

6 Dumbbell Push Jerks

B. Midline Practice for 15 minutes or 2 Rounds of Quality Movement:

Dead Bug 60sec (slow alternating, partner pull on knee)

30 Hanging Knee to Chest Twists

40 Hollow Rocks

50 AbMat Sit-Ups


A. For Time, complete all sets on own or with a partner...

12-10-8-6-4 reps for time of:

Power Clean, 115/75

Thruster, 115/75

Chest-to-bar Pull-up

2 Rounds for time of:

800m Row

40/30 Calories Bike

20 Strict Handstand Push-ups

10-20-30 reps for time of:

Wallball Shot, 20/14

Ski Erg Calories

*Rest 5 minutes between workouts


Every 2 minutes, for 30 minutes (3 sets):

Station 1 – 400/300m Run

Station 2 - 10 D-Ball Over Shoulder (100/70lbs)

Station 3 – 20/15 Cals Ski Erg

Station 4 – 15 Box Climb-Overs (40/30")

Station 5 - 20 Ring Dips

Scale to: 200m Run, 5 D-Ball, 15/10 Cals Ski, 10 Box Climb Overs, 10-15 Bar Dips