WODS: April 2020

CALENDAR VIEW
Thursday, April 30 2020
Home WOD #42
Wod:
12 minute amrap:
8 x box jump (24/20)
8 x shoulder to overhead (50/35)
*1 minute plank every 2:00, starts with*

Skill:
Pull up 5 x 5 (4 sec concentric)

Interval:
Every 2:00
200m
50 x double under
Wednesday, April 29 2020
Home WOD #41
Wod:
10 minute amrap
14 x deadlift (7R/7L) (50/35)
7 x over dumbbell burpee

Skill:
5 x 5 split squat (3 second pause)

Ugiger
5 rounds
20 x Good morning
20 x Ring dips
Tuesday, April 28 2020
Home WOD #40
Wod:
3 rounds for time:
50 x air squat
40 x push up
30 x lunge (50/35)
20 x hang squat snatch (50/35)
10 x muscle up

Skill:
5 x 5 single leg deadlift (3 sec pause)

Endurance:
7 mile run
Monday, April 27 2020
Home WOD #39
Wod:
100 x dB snatch (50/35) *run 200m e3mom*
*starts with 200m*

Skill:
5 x 5
Seated floor press (4sec ecc)

Interval:
5 rounds
20 x V-up E2mom
Sunday, April 26 2020
Hero Sunday (Home WOD #38) Badger
"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq
Saturday, April 25 2020
Home WOD #37
Wod:
21-15-9
Thruster (95/65)
Bar facing burpee

Skill:
5 x 5 (4 sec eccentric)
Planche push-up

Ugiger
10 rounds
25 foot burpee broad jump
15 x jumping air squat
25 foot burpee broad jump
Friday, April 24 2020
Home WOD #36
Wod:
For time:
50 x ring dip
50 x sumo deadlift high pull (95/65)
50 x box jump over (24/20)
50 x hand stand push up
25 x ring dip
25 x sumo deadlift high pull
25 x box jump over
25 x hspu

Skill:
5 x 5 split squat (4sec eccentric)

Ugiger
10 rounds
5 x ring muscle up *scale w/ strict pull up and dip x5*
Thursday, April 23 2020
Home WOD #35
Wod:
10 minute amrap
6 x hang squat clean (50/35)
7 x toes to bell
8 x single arm overhead squat (50/35)

Skill:
5 x 100’ handstand walk
Sub 1 minute shoulder touches

Endurance
6 mile run
Wednesday, April 22 2020
Home WOD #34
Wod
For time:
50-40-30-20-10
Jumping air squat
*20 x pull up after each set
*10 x devils press E5mom, starts with*

Skill:
5x5 seated good morning (3 sec pause)

Ugiger
5 rounds
15 x hang snatch (95/65)
30 x wall ball (20/14) 10’
Tuesday, April 21 2020
Home WOD #33
Wod:
10 rounds for time
15 x sumo deadlift (50/35)
30 x double under *1 minute wall sit w/dumbbell every 4 minutes, starts with*

Skill:
5 x 10 strict handstand push up

Endurance
5 rounds
300m (fast)
300m (recovery run)
3 minutes rest
Monday, April 20 2020
Home WOD #32
Wod:
12 minute amrap
7 x push up
9 x v-up
12 x push press (50/35) 6R/6L

Skill:
Single arm overhead squat
5 x 5 (4 second eccentric)

Ugiger
10 rounds
6 x clean (touch n go)
6 x bar facing burpee
Sunday, April 19 2020
Hero Sunday (Home WOD #31) Manion
“Manion”

7 rounds for time:
400m run
29 x backsquat (135/95)

Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq.
Saturday, April 18 2020
Home WOD #30
Wod:
30 rounds
1 x bear complex (135/95)
(Clean, frontsquat,overhead, backsquat, overhead)

Skill:
5x5 pistol (3sec pause)

Ugiger:
3 rounds
50 x push-up [hspu]
Friday, April 17 2020
Home WOD #29
Wod:
21-15-9
Thruster (95/65)
Burpee box jump over

Skill:
5 x 5 dip (3sec pause)

Endurance:
5 rounds:
600m run moderate
200m easy
200m fast
*rest 2 min btw rounds*
Thursday, April 16 2020
Home WOD #28 Melanie's B-Day WOD
Wod:
Melanie’s Bday Wod!
5 rounds
30 x deadlift (135/95)
20 x pistol
100 x double under
Skill:
Pull up 5 x 10 strict pull up

Ugiger:
6 rounds
1:00 hollow hold (cumulative)
Wednesday, April 15 2020
Home WOD #27
Wod:
For time:
100 x wall ball (20/14)
100 x pull up
100 x step up (50/35)
100 x snatch (50/35)
Skill:
5x5 deadlift (3sec pause bottom)

Endurance:
5 mile run
Tuesday, April 14 2020
Home WOD #26
Wod:
5 rounds:
10 x devils press (50/35)
15 x over dumbbell burpee
20 x v-ups
*1 min wall sit every 4 minutes

Skill:
5 x 5 hspu (4 sec eccentric)

Endurance:
15 minute run
10 second sprint Emom
Monday, April 13 2020
Home WOD #25
Wod:
15 minute amrap
3-6-9-12-15-18....
hang clean and jerk (50/35)
goblet squat

1:00 handstand hold every 3 min* SW*

Skill:
5 x 5 single arm overhead squat (3 sec pause)

Ugiger
5 rounds
20 x ring dip
Sunday, April 12 2020
Hero Sunday (Home WOD #24) The Don
"The Don"
66 Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders
Saturday, April 11 2020
Home WOD #23
Wod:
21-18-15-12-9-6-3
Plate ground to overhead (45/35)
Plate overhead lunge (alternate legs)
*5 x burpee to plate Emom, starts with*

Skill:
5x5
Seated good morning (4 sec eccentric)

Endurance
3 rounds
100m sprint
100m walk
200m sprint
200m walk
300m sprint
300m walk
400m sprint
Rest 3 minutes
Friday, April 10 2020
Home WOD #22
Wod:
“Pyramid double Helen”
1200m run
63 x kB swing (24/16kg)
36 x pull up
800m run
42 x kB swing
24 x pull up
400m run
21 x kb swing
12 x pull up

Skill:
5 x 5 split squat (3 sec pause)

Ugiger:
10 rounds
100’ farmer carry
Thursday, April 9 2020
Home WOD #21
Wod:
10 minute amrap
21 x thruster 95/65 [2x 50/35]
100 x double under

Skill: pistol 5 x 5 (4sec eccentric)

Endurance:
4 rounds
Minute 1: run 200m fast
Minute 3: 200m (use 400m fast pace)
Minute 5: 400m recovery pac
Rest 3 minutes
Wednesday, April 8 2020
Home WOD #20
Wod:
100 x hang squat clean (50/35)
*alternate every 5 reps
*1:00 hollow hold every 3 min, starts with

Skill:
5 x 5 Pull Up (3sec pause at top)

Endurance
4 mile run
Tuesday, April 7 2020
Home WOD #19
Wod:
20 rounds
5 x toes to bar
5 x power clean (185/125)
*double reps, 10x if using single dB or kB

Skill:
5x5 handstand push up
(3 sec pause 1” off ground)

Ugiger
10 rounds
50 x double under
15 x wall ball (20/14) 10’
*if solo 1:1 work to rest
Monday, April 6 2020
Home WOD #18
Wod:
12 minute Amrap
10 x pull-up [strict]
20 x push jerk (50/35)
30 x double under
Skill:
5 x 5 single leg deadlifts (4 sec eccentric)

Ugiger
5 rounds
20 x pistol (alternating)
Then
5 rounds
1:00 L-sit holds
“Shawn”
For Time
5 mile Run
After each 5 minute run interval:
* 50 Air Squats
* 50 Push-Ups
Run in 5-minute intervals, stopping after each to perform 50 Air Squats and 50 Push-Ups before beginning the next 5-minute run interval.
Saturday, April 4 2020
Home WOD #16
Wod
5 rounds for time.
100 ft bear crawl forward
100 foot bear crawl reverse
100 foot burpee broad jump

Skill:
5 x 5 ring dip (4 sec eccentric)
*weighted if you can*

Endurance
5 rounds
600m run
Rest 1
400m (use pace from 600m)
Rest 1
200m (use pace from 600m)
Rest 3
Friday, April 3 2020
Home WOD #15
Wod:
5 rounds for time
30 x lunge (50/35)
20 x V-up
*1:00 wall sit every 3:00, starts with*

Skill:
5x5 pistol (3sec pause in bottom)
5 x each side

Ugiger
5 rounds
30 x handstand push up
Thursday, April 2 2020
Home WOD #14
Wod:
15 min amrap
16 x dB snatch (50/35)
12 x thruster (50/35)
8 x over dumbbell burpee
*1:00 plank hold every 3:00, starts with*

Skill:
5 x 5 pull up (4 second eccentric)

Endurance
3 mile ruck (50/35)
*run or walk*
Thursday, April 2 2020
Home WOD #42
Wod:
12 minute amrap:
8 x box jump (24/20)
8 x shoulder to overhead (50/35)
*1 minute plank every 2:00, starts with*

Skill:
Pull up 5 x 5 (4 sec concentric)

Interval:
Every 2:00
200m
50 x double under
Wednesday, April 1 2020
Home WOD #13
Wod:
3 rounds
50 x sumo deadlift (50/35)
40 x floor press (50/35)20R/20L
30 x hang squat clean (50/35)
*Split reps equally on both sides*

Skill:
4 x 10 Bulgarian split squat *10 x each side*

Ugiger:
3 rounds:
50 x wall ball (20/14) 10’

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