Apr 24, 2018

4-25-18 WOD

90 sec max burpee’s

Teams of 2
4000m row
Partner holds a plank (L1-plank from knees)
*partner must be holding a plank in order for
the other partner to row

Apr 23, 2018

4-24-18 WOD

Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell, Ab-Wheel Roll-Outs, or GHD Sit Up x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (choose a load you can aim for unbroken)

4-23-18 WOD

Front Squat
5X5 work up to feel good heavy 5 set

GI Jane
100 burpee pull ups for time
Guys-target bar height is 6 inches off reach
Girls-taget bar height is 4 inches off reach
Scale as needed

GI Joe
50 burpee pull ups for time
Scale with burpee and a jumping pull up

20 min time cap

Apr 21, 2018


Bring sally up back squat
Scale as needed, some may want to do this with
just and air squat

Run 1 mile
100 burpees
Run 1 mile

Apr 19, 2018

4-20-18 WOD

Warm up to a heavy 3 rep deadlift

28 min EMOM (7rounds)
4 tall Box jumps
3 Deadlifts
40 sec Nose to wall handstand hold
(if this look like crap, work on reg handstand
hold) L1- use box
10 Bent over row