WODS: April 2023


10 minute amrap:
7 x toes to bar
5 x pull up
3 x chest to bar pull up
1 x bar muscle up
16 x box jump over (24/20)

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

400M Run
15 x Overhead Squat (95/65)
20 Apr Wod:
James Pittman bday wod
15 minute amrap:
12 x bar facing burpee
49 x cross over
6 x deadlift (275/185)

10 minute amrap:
7 x strict pull up
14 x air squat
100' shuttle Sprint (25' increments) off

600m run
15 x thrusters (95/65)
400m run
10 x thruster
200m run
10 x thruster
400m run
15 x thrusters
600m run
*19 minute cap*

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*

75/60 x cal echo bike
then:
3 rounds
15 x deadlift (225/155)
15 x bar facing burpee
then:
75/60 x cal row
*16 minute cap*

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*