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WOD Archive for April 2020

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 

April 1, 2020

General Warm Up 

3 Rounds 

Run 100m 

8 KB Taters 

:20 Hanging L-Sit Hold

 

Strength 

3" Deficit Deadlift 

8x3 @60% 

 

Conditioning 

AMRAP 14 Minutes 

200m Run 

20 Wallballs 20/14 

12 Toes to Bar 

 

Accessory Work

24-22-20-18-16-14-12-10-8-6-4-2

Unbroken KB Swings 53/35lbs Rest as little as need to remain unbroken 

 

At Home WOD

 

General Warm Up 

20 Spidermans 

20 A-frame Toe Touches 

20 Vertical Leaps 

 

Workout For Time 

150 Kettlebell Swings 53/35lbs or less* 

 

*Every 2 Minutes until you finish, including the start, 16 Jumping Lunges 

 

Accessory Work

Accumulate 5:00 Arms extended at your side

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