WODS: April 2023

Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

20 Apr Wod:
James Pittman bday wod

15 minute amrap:

12 x bar facing burpee

49 x cross over

6 x deadlift (275/185)

17 Apr WOD:

3 ROUNDs FoR Time:

21 X Hand stand PUSH UP [wall facing]

15 X CLEAN (155/105)

9 x Ring Muscle up

* 14 minute CAP *

14 APR Wod:

3 ROUNDS:

20/16 × CAL Bike / Row

20 X Hand Clean (2x50/35)

10 X Shoulder to OUERHEAD (2x50/35)

20/16 x Cal Row / Bike

*12 min CAP*

13 April Wod:

20 minute AMRAP:

25 x Wall Ball (20/14) (10/9')

25 X Box Jump OvER (24/20)

25 x Toes to Bar

25 x KB Swing (32/24 kg)

*2:00 on 1:00 off*

12 Apr wod:

E10 min X 2 rounds

8:00 to do:

1000m Run

50 x Push up

*max handstand walk w/ time remaining*

|I APR WOD:

10 minute AMRAP

6 x Thruster (135/95)

12x V-Up

10 Apr Wod:
3 rounds for time
40 x air squat
30 x line facing burpee
20 x clean (115/85)
10 x ring muscle up
*18 minute cap*

7 Rounds:

200m Run

20 * Wall Ball (20/14) 10/9'

* 14 min CAP *
*5 x burpee penalty for breaking wall ball*

20 minute AMRAP

8 x KB Swing (32/24kg)

8 x toes to bar

3 x wall walk

4 x wall facing hspu

*wall walk into hspu*

4 APR Wod:

10 minute Amrap:

4O X Cross Over

5 x CLEAN & Jerk (135/95)

3 Rounds:

3 minutes to do:

400m Run

As many reps as possible of:
Bar muscle ups

*REST 3:00 btw*