WODS ALWAYS SUBJECT TO CHANGE
April 8th -Monday..Elizabeth-ish 3-6-9-12-15 hang squat Clean 135/95 Ring dips
Scale- 2, 4, 6, 8, 10- hang cleans, air squats, pushups/letdowns
Tuesday- 3m:2m x 6 20/16 cal bike buy in then
Rounds 1&4: feet elevated ring row/renegade row/ bent over row
Rounds 2&5: max box push for distance (90/45)
Rounds 3&6: Russian twists
Weds-5rds- 24/20 cal Row, 12 TTB, 6 Deadlift 315/225
Scale- 8 rounds- 10/8 cal row, 6 hanging knee raises, 6 dimmel deadlifts
Thursday- 20 min amrap 50 double unders 8 ring muscle up, 400m run (8 shuttles)
Scale- 30 jump rope, 8 pullups/ring rows, 8 pushups/letdowns, 2-3 shuttles
Friday-3 sets 15 STOH 95/65, 25ft walking lunge 95/65, 7 wallwalks, 25ft walking lunge 95/65 15 STOH 95/65 Rest 2m
Scale- 10 sto, bw lunge, 15/15 box planks, bw lunge, 10 sto
April 15th Monday-25 min amrap 2 Back squats 225/155, 2 burpees 400m run (hopefully warm) *Add 2 Backsquat and 2 burpees every round
Scale- Same but 30sec rest after each rd until 8/8, then 1m rest
Tuesday- 24-18-12-6 (60) HSPU, Feet elevated ring rows *2 D&B OH plate carry after hspu *2 d&B farmers after ring rows
Scale- 6 rds- 10 sp, 2- 1 arm oh carry, 10 bent rows, 2 farmers carries
Weds-4 rds- 75 double unders 500m row 20-15-10-5 power clean M:155/185/205/225 F:95/125/140/155 Rest 2 in between
Scale- 4rds- 50 jump rope, 350 m row, 10 hang power cleans, rest 3 min
Thursday- 6rds- 20/16 cal bike, 2 D&B Front rack carry 70/53, 6-5-4-3-2-1
Scale- 12/8 bike/row, 1 d&b front rack light, 8 box planks each leg
Friday- 20 min amrap 5 shuttle run or 200m run 20 air squat 15 pushups 10 chest to bar (5 ring/bar mu RX+)
Scale- Cindy variants
April 22nd Monday- 20m- pause squats, then 3rds- 500/400m row, 25 American swings 53/35, 20 goblet squats 53/35
Scale- squat therapy and then 300m, 15 swings, 10 squats
Tuesday- 13-12-11-10 chest to bar pullups, 60 double unders- 3 Front rack Kb carry 62/44lbs after each couplet
Scale- 9-8-7-6 pullups/ring rows, 40 jump ropes- 2 farmers
Weds-25 mins- 400m run 10 power cleans 135/125 *Add 10/5 each round, Rest 2 after each set
Scale- 2 min cardio, 10 hpc mild, rest 2
Thursday- 24-16-8 double db thrusters, TTB, burpee over DB
Scale- 5 rds of 7 reps of barbell thrusters, knee raises, burpees
Friday- 2:30 on:1:30 off 20/16 cal bike max power/squat snatches 75/55 workout is complete when 75 snatches are performed or 50 hang squat snatches (member choice)