WODS: April 2018

CALENDAR VIEW
Monday, April 30 2018
Elizabeth
Elizabeth Elizabeth
21-15-9
Squat Clean (135/95)
Ring Dip
*12 MIN CAP*
Friday, April 27 2018
Infinity War
Infinity War 1000m Run
20 x Goblet Squat (32/24kg)
100ft Bear Crawl
600m Run
20 x Goblet Squat (32/24kg)
200ft Bear Crawl
400m Run
20 x Goblet Squat (32/24kg)
300ft Bear Crawl
*20 MIN CAP*
Thursday, April 26 2018
Lavita
Lavita 12 MIN AMRAP:
10 x Handstand Push Up
30 x Deadlift (135/95)
15 x Handstand Push Up
25 x Deadlift (185/125)
20 x Handstand Push Up
20 x Deadlift (225/155)
25 x Handstand Push Up
15 x Deadlift (275/185)
30 x Handstand Push Up
10 x Deadlift (315/205)
35 x Handstand Push Up
5 x Deadlift (365/225)
*Scale HSPU w/ Hand Release*
Wednesday, April 25 2018
Eklow Labs
Eklow Labs 21 x Power Clean (135/95)
21 x Toes 2 Bar
*Rest 2 MIN*
15 x Power Clean
15 x Toes 2 Bar
*Rest 1 MIN*
9 x Power Clean
9 x Toes 2 Bar
*12 MIN CAP*
*Choose Weight to hang on. As close to unbroken as possible. NO SINGLES*
Tuesday, April 24 2018
Katy Sanders' B-Day WOD
Katy Sanders' B-Day WOD 50 x Wall Ball (20/14) to 11/10'
50 x Snatch (75/55)
50 x Hand Release Push Up
50 x Overhead Squat (75/55)
50 x Bar Facing Burpee
50 x Box Jump (24/20)
50 x Overhead Lunge (75/55)
50 x Toes 2 Bar
50 x Calorie Row
*21 MIN CAP*
Monday, April 23 2018
Jets on Deck
15 MIN:
Build to a heavy Squat Clean Thruster

Then

9-6-3:
Squat Clean Thruster (65%)
Bar Muscle Up
*8 MIN CAP*
*Sub 2 x C2B for BMU*
Friday, April 20 2018
Hamsterdam
Hamsterdam Push Jerk EMOM:
5 MIN: 5 x Push Jerk
2 MIN Rest
5 MIN: 3 x Push Jerk
2 MIN Rest
5 MIN: 1 x Push Jerk

Then

50 x Pull Up
*3 MIN CAP*

1 MIN REST

50 x Front Squat (115/75)
*3 MIN CAP*

1 MIN REST

50 x Ring Dip
*3 MIN CAP*
Thursday, April 19 2018
The Greek
The Greek 3 Rounds:
400m Run
30 x Wall Ball (20/14) to 11/10'
20 x Burpee Box Jump Over (24/20)
*Rest 2 MIN*
*Scale the distance of the run so that you can keep runs under 2:00*
*19 MIN CAP*
Wednesday, April 18 2018
Melanie's B-Day WOD
Melanie's B-Day WOD 32 MIN AMRAP:
100 x Double Under
30 x Hang Clean (95/65)
30 x Deadlift (135/95)
100 x Double Under
30 x Hang Clean (135/95)
30 x Deadlift (155/105)
100 x Double Under
30 x Hang Clean (155/105)
30 x Deadlift (185/125)
100 x Double Under
30 x Hang Clean (185/125)
30 x Deadlift (205/135)
100 x Double Under
30 x Hang Clean (205/135)
30 x Deadlift (225/155)
100 x Double Under
30 x Hang Clean (225/155)
30 x Deadlift (255/165)
Tuesday, April 17 2018
Ziggy
Ziggy 12 MIN AMRAP:
3-6-9-12-15-18-21-...
Hand Release Push Up   [HSPU]
Box Jump (24/20)
Overhead Squat (95/65)
Monday, April 16 2018
Barksdale
Barksdale 10 MIN EMOM:
3 x Hang Squat Snatch
*Post Load Used*

Then

3 Rounds:
21 x Kettlebell Thruster (2 x 16/12kg)
7 x Ring Muscle Up
*10 MIN CAP*
Friday, April 13 2018
Freaky Friday
Freaky Friday 70 x AbMat Sit-up w/ PVC
60 x Medball Clean (20/14)
50 x Hand Release Push Up   [HSPU]
40 x Kettlebell Swing (32/24kg)
30 x Kettlebell Thruster (2 x 24/16kg)
20 x Bar Muscle Up
*17 MIN CAP*
*Sub C2B or Pull Up for BMU*
Thursday, April 12 2018
Preds Avs
Preds Avs 6 Rounds:
8 x Deadlift (225/155)   [275/185]
14 x Box Jump (24/20)
200m Run
*Rest 1 MIN*
*20 MIN CAP*
The Boy Samurai and the Headless Ancestor 21-18-15-12-9-6-3
Pull Up   [C2B]
*Reps Must Be Unbroken*
*10 MIN CAP*

Then

7 MIN AMRAP:
30 x Double Under
9 x Front Squat (135/95)
Tuesday, April 10 2018
Vivian Clark
Vivian Clark 10 MIN EMOM:
3 x Push Jerk

Then

8 MIN AMRAP:
10 x Snatch (75/55)
5 x Burpee Box Jump Over
Monday, April 9 2018
Trash Island
3 Rounds:
33 x Wall Ball (20/14)   to 11/10'
22 x Toes 2 Bar
11 x Clean & Jerk (135/95)
*12 MIN CAP*
Friday, April 6 2018
Yanuya
Yanuya 3 Rounds, 1 Minute Each Station
Ring Dip
Calorie Row
Thruster (75/55)
Bar Facing Burpee
Alternating 1 Arm DB Snatch (50/35) 
Rest
*Score is total reps completed*
Thursday, April 5 2018
Naviti
Naviti 15 MIN AMRAP:
3 x Ring Muscle Up
9 x Overhead Squat (115/75)
12 x Box Jump (24/20)
Wednesday, April 4 2018
Rent-A-Swag
Rent-A-Swag 10 MIN EMOM
5 x Push Jerk
*Post Load Used Throughout*

Then

150 x Walking Lunge (20/14 Ball)
*7 x Medball Clean EMOM*
*9 MIN CAP*
Tuesday, April 3 2018
Optimoji
Optimoji 30 x Clean (135/95)
60 x Wall Ball (20/14) to 11/10'
30 x Clean (155/105)
40 x Toes 2 Bar
30 x Clean (185/125)
20 x Burpee Box Jump Over (30/24)
*18 MIN CAP*
Monday, April 2 2018
Sliceline
Sliceline For Time:
1-2-3-4-5-6-7-6-5-4-3-2-1
Unbroken Pull Ups or C2B (Kipping Allowed)
*5 MIN CAP*

Then

12 MIN AMRAP:
30 x Double Under
5 x Deadlift (225/155)
10 x Clapping Push Up
Monday, April 2 2018
Optimoji
Optimoji 30 x Clean (135/95)
60 x Wall Ball (20/14) to 11/10'
30 x Clean (155/105)
40 x Toes 2 Bar
30 x Clean (185/125)
20 x Burpee Box Jump Over (30/24)
*18 MIN CAP*

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