WODS: April 2022

29 APRIL Wod:
10-9-8-7-4-5-4-3-2-1
Front Squat (115/85)
*50' bear crawl after each set [hs walk]

*12 minute cap*

28 APRIL Wod:
15 minute Emom:
1x Squat Snatch

THEN:

USE 70% Best To do:

9-6-3
Squat Snatch
Burpee Box Jump Over (30/24)

* 6 minute CAP *

27 APRIL Wod:
5 Rounds For Time:
60x Double Unter
15 x DB Shoulder to OH (2x50/35)
15 X Push up [HSPU]
*10 minute cap*

26 APRIL WoD:
For Time:
60 x DEADLIFT (185/125)
70x Bar facing Burpee
80× Toe to Bar
* 14 minute cap*

25 April Wod
15 min Emom
1 x clean and jerk
*work to heavy single*

3 rounds for time:
400m run
10 x ground to OH (95/65)
10 x bar muscle up
*16 min cap*

For time:
20/16 x cal row/bike
5 x strict ring muscle up 
20/16 x cal row/bike
4 x strict ring muscle up
20/16 x cal row/bike
3 x strict ring muscle up
20/16 x cal row/bike
2 x strict ring muscle up
20/16 x cal row/bike
1 x strict ring muscle up

*15 minute cap*

20 APR Wod:
15-12-9-6-3
CHEST TO BAR Pull UP
OvERHEAD Squat (115/85)
*50 * Double Under after each set*
*9 minute cap*

10 min Amrap:
5x Burpee Box Jump over (24/20")
7 x Hang Squat Clean (135/95)
9 x Toes to bar

For Time?
2 Roundos:
15 x deadlift (225/155)
15/12 × CALORIE Bike
*4 minute cap*
'*REST 2 MINUTE*
THEN:
1 MILE RUN
* SCORE Equals total time for BOTH

15 APRIL WOD
For TiME:
21x Burpee Pull Up
400m Run
40 × DB Snatch (50/35)
15x Burpee Pull Up
400M run
30 x DB Snatch
9x Burpee Pall Up
400m run
20x DB Snatch
*20minue Cap?

I4 APRIL Wod
For Time:
60x wall ball (20/14)
200 × Double Unter
40x Wall Ball
100 X Double Under
20x Wall Ball
50 X Doublue Under
*14 minute cap*

12 minute Amrap
:30 Ring to support hold
10 x Ring dip
:30 hang from bar
10 x pull up
:30 handstand hold
10 x HSPU

For Time:
30/24 × CAL ROW
27 x Bar Facing Burpee
24 x Thruster (95/65)
21/16 * CAL ROW
19 x Bar Facing Burpee
15 x Thruster (95/65)
? 1o minute cap*

 

21-18-15-12-9-6-3
Toes to bar
Hang clean (95/65)
Shoulder to overhead (95/65)
*12 minute cap*

For Time:
125 x double under
50/40 * CAL Bike
125 x Double under
60/48 × CAL ROW
125 × Double Under
*18minule Cap

4 Rounds:
15x Overhead Squat (95/65)
15 x Toes to rings
15 x Bar Facing Burpee

*13 MINUTE CAP *

10 minute amrap:
4-8-12-16-20-24-28-32…
Front squat (2x 50/35)
V-Up

3 rounds, new round every 5 minutes.

21 x pull up [c2b]
15 x burpee box jump over (24/20)
9 x clean and jerk (155/105)

*post scores for each round*

4 April Wod:
30 x hspu
30 x deadlift (185/125)
30 x wall ball (20/14) 10’
30 x toes to bar
30 x bar facing burpee
30 x toes to bar
30 x wall ball
30 x deadlift (185/125)
30 x hspu
* 16 minute cap*

1APR Wod
21-18-15-12-9-6-3
Ring Dip
Lunge steps (2x50/35 DB or KB)
*HOLD ANYHOW*
*13MINUTE CAP