Wod

Tuesday April 20, 2021

Strength

Every 90 seconds for 7 sets
3 Push press

‘Give & Take’

4 sets of
3:30 on/ 1 minute off
500/400 Meter row
Max effort Push press 75/55 I.R.T.

Monday April 19, 2021

‘Killer Helen’

For time (20 cap)
2 rounds of
800 Meter run with med-ball 20/14
30 Kettlebell swings 53/35
15 Burpee pull ups

Weekly Overview

TUES: Push press + Row
WED: Double under + Wall ball + Deadlifts + Hang snatch
THURS: Tri-Sprints
FRI: Overhead squat + Toes to bar + Box jumps
SAT: Run + Clean + Jerk

Saturday April 17, 2021

Weightlifting

Every 90 seconds for 10 sets
3 Hang power cleans

‘Heavy Hang’

For time (12 cap)
5 rounds of
5 Hang cleans @75%
20 Wall balls 20/14

Friday April 16, 2021

Weightlifting

Every 90 seconds for 10 sets
1-2 Power snatches

‘Cast Away’

AMRAP 14
18 Power snatches 75/55
6 Rope climbs
15 Power snatches 95/65
5 Rope climbs
12 Power snatches 115/75
4 Rope climbs
9 Power snatches 135/95
3 Rope climbs
6 Power snatches 155/105
2 Rope climbs
4 Power snatches 165/115
Max effort rope climbs IRT

Thursday April 15, 2021

‘3 Big Ones’

3 Sets of
8 minutes on/ 2 minutes off
800 Meter run
1000/850 Meter row
Max effort sit ups IRT

Wednesday April 14, 2021

Strength

Every 90 seconds of 7 sets
3 Thrusters
*From the floor

‘CrossFit Games 17.5’

For time (15 cap)
10 rounds 0f
9 Thrusters 95/65
35 Double unders

Tuesday April 13, 2021

Strength

Every 90 seconds for 7 sets
3 weighted pull ups

‘Over The Top V2’

AMRAP 15
3,6,9,12,15.. so on
Burpee box jump overs 24/20
Chest to bar pull ups
*200 Meter run after every round

Monday April 12, 2021

‘Flipper’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Deadlifts 225/155
Max effort Strict Handstand push ups I.R.T.

Weekly Overview

TUES: Burpee box jumps + Pull ups + Run
WED: Thruster + Double unders
THURS: Run + Row
FRI: Snatch + Rope climb
SAT: Hang power clean + Wall balls

Saturday April 10, 2021

Strength

Every 2 minutes for 7 sets
3 Front squats

‘Frontal’

AMRAP 11
7 Front squats @70%
14 Toes to bar

Friday April 9, 2021

Strength

Every 90 seconds for 10 sets
2 clean & jerks
*Touch & go

‘Under Overs’

AMRAP 16
50/40 Calorie row
25 Under overs
50 Ring dips
25 Clean & Jerks 95/65

Thursday April 8, 2021

‘Casual Cardio V2’

EMOM 30
M1: 15/10 Cal bike
M2: 10 Sit ups
M3: 200 Meter run
*Sub row 15/10 Cals

Wednesday April 7, 2021

‘Double Trouble’

For time (20 cap)
2 rounds of
400 Meter run
20 Wall balls 20/14
20 Kettlebell swings 53/35
400 Meter run
20 Box jumps 24/20
20 Pull ups

Tuesday April 6, 2021

Strength

Every 2 minutes for 7 sets
3 Strict press
*From rack

‘Shoulder Burn’

For time (12 cap)
5 rounds
18 Strict press @70%
36 Double Unders

Monday April 5, 2021

Strength

Every 2 minutes for 7 sets
5 Back squats

‘Kettle Carry’

AMRAP 12
40/32 Calorie Bike (50/40 Row)
100 Meter farmer carry 53/35
40 Front rack KB lunges 53/35
100 Meter farmer carry

Weekly Overview

TUES: Strict press + Double unders
WED: Run + Wall ball + Kettlebell Swing + Pull up + Box jump
THURS: Bike + Sit ups
FRI: Row + Ring dip + Clean & Jerk
SAT: Front squat + Toe to bar

Saturday April 3, 2021

‘Murph Test’

5 rounds of:
5 minutes on/ 1 minutes off
400 Meter Run
Max effort rounds of “Cindy” I.R.T.
*With a weight vest
**Cindy 5 pull ups 10 Push ups 15 Squats

Friday April 2, 2021

‘Weightlifting’

Every 90 seconds for 10 sets
2 Power cleans
*Touch & Go

‘By 2s’

For time (12 cap)
7 rounds of:
4 Power cleans @70%
7 Handstand push ups
11 Box jumps 24/20

Thursday April 1, 2021

‘Row Boat’

4 Rounds of:
6 Minutes on/2 minutes off
1250/1000 Meter row
Max effort Double unders IRT