WOD 042419

Wednesday

"The Chief"

5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

WOD 042319

Tuesday

"Boat Race"

3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

WOD 042219

Monday

3 Rounds

21 AbMat Sit-Ups
15 Dumbbell Bench Press 50/35
9 Strict CTB Pull-Ups

WOD 042119 - Easter Sunday

Sunday

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minutes

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

WOD 042019

Saturday

3 rounds for time of:

500-m row
100 double-unders
20 thrusters

Men: 65 lb.
Women: 45 lb.

WOD 041919

Friday

"Vader"

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

WOD 041819

Thursday

Rest Day

WOD 041719

Wednesday

"Doorbell"

AMRAP 18:
21/15 Calorie Row
15 Strict HSPU
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

WOD 041619

Tuesday

For time:

1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

WOD 041519

Monday

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

WOD 041419

Sunday

Run

Run a 5k for time.

WOD 041319

Saturday

5 rounds for time of:

9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.
Women: 95 lb.

WOD 041219

Friday

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

WOD 041119

Thursday

Run or row 5,000 meters.

Stretch and practice handstands for 20 minutes.

WOD 041019

Wednesday

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

WOD 040919

Tuesday

"Bad Blood"

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Row Calories
1:00 - Rest

WOD 040819

Monday

3 rounds for time of:

15 power snatches
15 thrusters
1,000-m row

Men: 95 lb.
Women: 65 lb.

WOD 040719

Sunday

5 rounds for time of:

1 L-sit rope climb, 15 ft.
35 strict push-ups

WOD 040619

Saturday

"Me Three"

30:00 Time Cap:
33 Pull-Ups
33 Overhead Squats (75/55)
27 Box Jump Overs (24"/20")
27 Thrusters (95/65)
20 Toes to Bar
20 Front Squats (115/80)
12 Burpee Box Jump Overs (24"/20")
12 Clusters (135/95)

WOD 040519

Friday

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps

(8 reps per arm)

Row 2,000 meters.

WOO 040419

Thursday

3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

WOD 040319

Wednesday

"Rear End"

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Row
10 Push Jerks (185/135)

WOD 040219

Tuesday

"Doce"

3 Rounds of AMRAP 4, resting 4:00 between:

27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65