WOD

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12
Apr

Power Play

Skill:

Double Unders 10 min progressions/practice

WOD:

5 Rounds for time:

50 Double Unders or 50 singles

5 Squat Cleans (135/95/65)

5 HSPU

5 Strict Pullups

5 Push Jerks (135/95/65)

*20 min time cap

11
Apr

Boop

Strength:
Back Squat 20:00 min to work to a 1rm
The suggested rep scheme is…
7 at 60%
6 65%
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 95%
1 at 101%
WOD:

10 MIN AMRAP

10 TTB

10 Back Squats (95/65/55) *clean weight then put on back

8
Apr

The Roaring 20’s

Strength:
Bench Press
10 MIN EMOM
2 bench presses at 80% of 1rm
WOD:

3 Rounds for Time:

20 Pushups

20 Box Jumps 24/20/10

20/17/15 Cal Bike

20 Russian KB Swings (70/53/36)

7
Apr

Fran

Skill:
Kipping/Butterfly Pull-ups (spend 10-15 mins on progressions)
WOD: 

21-15-9
Thrusters, 95# / 65#/55#
Pull-ups

*10 MIN HARD CAP
*stimulus is a sprint.
*Scale accordingly
6
Apr

Quicksand

Strength:

Hang Power Cleans

5×3 (moderate load) ideally 75% of 1rm Power Clean

WOD:

FIVE 3 MIN AMRAPS:

12 Single Arm 1 DB Box Step Ups (50/35/25) (24/20/16)

6 Burpees

Max Hang Power Cleans with time remaining (135/95/65)

*Rest 1 Minute Between Rounds

* After completing the first two stations, athletes will go for hang power cleans with time remaining in the 3-minute window

* The score is the sum total of the 5 sets of HPC

5
Apr

Aftermath

WOD:

For Time:

50-40-30-20-10:

Calorie Row

After Each Round:

10 Deadlifts (185/135)

40 Double Unders OR 60 singles

*25 min time cap

*Cashout time permitting- coach choice

4
Apr

All Over Again

Strength:
Hang Power Snatch
5×3 (moderate load) ideally 75% of 1rm Snatch
WOD: 

13 MIN AMRAP

13 Hang Power Snatches (75/55/45)

200m Run (count run as 1 rep)

13 Toes to Bar

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