April 13-18 WODs

MONDAY, April 13

Warmup: 500m run or row, then

3 Rounds10 Ring Rows
10 KB Strict Presses (5ea arm)
10 Hanging Straight Leg Raises or Knee ups

S/T: Conan/Phillips Deadlift Cycle; week 2Work up to 2@80% of 1RM, then 3x8@65% with a 90 sec. rest

WOD: 5 Rounds
7 L-Pull Ups
7 Handstand Push Ups
7 Ring Dips
7 KB Swings (70/53)

L1=Ring rows; Mountain climber push-ups; banded ring dips; 26/18#
L2=Ring rows or jumping pull-ups; Mountain climber push-ups or HSPU with up to two mats; banded ring dips; 35/26#
Rx=53/35#
COMP=70/53#

TUESDAY, April 14

Warmup: 2 minutes of double under practice, then 2 rounds of: 10 burpees; 10 squats; 10 lunges; 10 pushups.

S/T: 3 Rounds increasing weight of this complex- start light and if you drop the bar you don't get credit for the round. 

7 Deadlifts

7 Power Cleans

7 Front Squat

7 Push Jerks 

WOD: 21 Strict Press

Run 400m
21 Push Press
Run 400m
21 Push Jerks
Run 400m

L1=55/25#L2=75/45#
Rx=95/75#
COMP=115/95#

WEDNESDAY, April 15

Warmup:3 Rounds

100m Farmers Carry
ME Back Ext
10 Squats

S/T: Back squats10-8-5, then 3x5

WOD:

8 minute AMRAP10 Burpees
20 Air Squats

Then

Rest 1 min.

1 min. Handstand hold30 KB/DB snatches, left
40 hand-release push-ups
30 KB/DB snatches, right
1 min. Handstand hold

L1=wall walk; 26/18#L2=wall walk; 35/26#
Rx=44/35#
COMP=53/44#

THURSDAY, April 16

Warmup: Coach led Group Warm Up

S/T: Conan/Phillips Deadlift Cycle, Week 3Work up to 2@85% 1RM, then 3x6@70% with a 90-120 sec. rest between

WOD: “The Iron Troll”3 rounds
40sec ME Goblet clean
20sec rest
40sec ME Goblet squat with Pulse20sec Rest
40sec ME Bear Crawl

Complete three rounds of this negative-rest circuit, working for 40 seconds and resting for 20 seconds. Movement example: https://www.youtube.com/watch?v=xKIZhQ4IpvY

FRIDAY, April 17

Warmup: 500m run or row, then 2 rounds: 10 squats; 10 PVC pass-throughs; 10 PVC around-the-worlds; 10 PVC OHS

S/T: Overhead squats (from racks)
6-5-4-3, then 3x3 at heavy triple

WOD: 3 Rounds
20 Burpee Pull Ups
100 Double Unders

L1=ring rows; 200 singles
L2=jumping pull-ups; 200 singles

SATURDAY, April 18

Warmup: 400m run or row, then group squats to “Bring Sally Up”

WOD:“Filthy Fifty”

50 Box Jumps (24/20)50 Jumping Pull-ups
50 KBS (53/35)
50 Walking Lunges
50 K2E
50 Push Presses (45/35)
50 Back Extension (or Supermans)
50 Wallballs (20/14)
50 Burpees
50 Double Unders

L1=20/16” step-ups; 26/18#KB; 25/15#; 6/10#L2=20/16”; 35/26#KB; 35/25#; 14/10#
Rx= 24/20”; 53/35#KB; 45/35#; 20/14#
COMP=Same as Rx