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WOD Archive for April 2020

April 3, 2020

General Warm Up 

2:00 Row (increase speed on second minute) Then, 

2 Rounds 

15 Empty bar Pendlay Rows 

10 Push Ups 

15 OH Squats 

 

Mobility/Activation 

Double LAX Ball T-Spine Smash, 2:00 

 

Strength 

Below Knee Hang Squat Snatch 

6x2 @80% of your 1RM from last week 

 

Conditioning 

10 Rounds (Alternating with a partner) 

15 Burpees to a 6" Target 

2 Rope Climbs 

*Alternating full rounds 

 

Accessory Work 

3 Rounds 

Max distance HS Walk (you may re-attempt if you slip up and come down too early) 

Rest 3:00 

 

At Home WOD

General Warm Up 

3 Rounds 

30 Jumping Jacks 

10 Plank Transitions 

 

Workout 

AMRAP 20 Minutes 

15 R. Arm DB Push Presses 50/35lbs or less 

15 L. Arm DB Push Presses 

75 Double Unders

 

Accessory Work 

3 Rounds 

25 Hollow Rocks 

Rest 2:00

April 2, 2020

General Warm Up 

Alternating 6 minute EMOM 

1. 10 Plate Squat Clean Thruster 

2. 12 Calorie Bike 

 

Mobility/Activation 

Banded Front Rack Mobilization, :90/side 

 

Strength

Squat Clean & Split Jerk 5x2 @80-85% 

 

Conditioning 

6 Rounds 

40 Double Unders 

5 Bar Muscle Ups 

8 Deadlifts 225/155lbs 

Rest :30 

 

Accessory Work

Until Failure Every Minute for 7 Minutes 

10/8 Calorie Ski Every Minute for 7 Minutes 

14/10 Calorie Ski Every Minute for 7 Minutes 

18/12 Calorie Ski Every Minute for 7 Minutes 

22/16 Calorie Ski 

Your rest is your remaining time in each window. 

 

At Home WOD

 

General Warm Up 

2:00 Wrist Stretch then 

2:00 Plank then 

20 Leg Swings (front-to-back) 

20 Leg Swings (side-to-side) 

 

Workout 

Run 1 Mile 

5:00 Wall Sit 

5:00 Handstand Hold 

Run 1 Mile 

Push both runs hard! 

 

Accessory Work 

4 Sets 

30 Top Half V-Up 

Rest 1:00 

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