WEEK of WOD's 4.15.19 - 4.20.19

MONDAY, APRIL 15th

A. Overhead Squat 7 x 3 @ 85%

B. For 5 Rounds, against a 60-second running clock…

18/12 Calories of Assault Bike

Max Reps of Wall Ball (20/14lbs)

Rest 2 minutes after each 1 min round

Scale to: 15/10 Cals > 12/8 Cals > 8/5 Cals

Goal Reps: 10+ ea round, :40 or less bike

TUESDAY, APRIL 16th

A. Push Press 7 x 3 @ 85%

B. 3 Rounds for Time:

400m run

15 DB Deadlift (70/53lbs)

12 Toes-to-bar

9 Muscle-ups (Prog/ Ring Rows)

Rest 2 minutes between rounds

Scale to: 200-300m, by load, Alt Single leg T2B or K2C, Prog/Ring Rows

Goal Time: ~ 5min per round, ~20ish total time

WEDNESDAY, APRIL 17th

A. CrossOver Symmetry (7 drills, 7 reps)

Three Rounds of:

Bent Over Row x 10

Half Kneeling DB Press x 10 ea arm

Thoracic Rotations (Int Rot) x 10 ea arm

B. "Kalsu"

100 Thrusters for Time (135/95lbs)

* Every minute on the minute complete 5 Burpees

Goal Time: FINISH :)

Scale to: by LOAD first, then...50-75 reps

THURSDAY, APRIL 18th

A. Deadlift 7 x 3 @ 85

B. 3 Rounds for Time:

10 Power Cleans (155/105)

15 Handstand Push-ups

20 Box Jumps

Scale to: by Load, Pike Pushups or DB Presses,

Goal Time: ~ 10min

FRIDAY, APRIL 19th

All classes ON except 4 and 5pm. Open Gym will run from 5am-6pm today.

A. PASSION WOD

For Time:

100 double unders

800m barbell carry (95/65)

100 burpees

Scale to: 50 DU/ 400m/ 50 Burpees

B. 3-5 Rounds for Quality:

Run 400m

15/10 Strict Slow Bar Dips

2 Rope Climbs 15'

SATURDAY, APRIL 20th

A. In Teams of Three, complete for time with a 30:00 Time Cap:

100 Pull-Ups

100 Front Squats (95/65)

80 Box Jump Overs (24″/20″)

80 Shoulder to Overhead (95/65)

60 Toes to Bar

60 Power Snatch (135/95)

40 Burpee Box Jump Overs (24″/20″)

40 Clusters (135/95)