WODs for 4/24-4/29
4/24
Warm-up
-2 rounds [-10 squats -5 pull ups -10 hip thrusters]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “”t”” “”y”” “”I””
-10 yard Samson
-10 yard side lunges
-30s each pigeon
Strength/Skill
Snatch Balance
2×5 w/ 3 second hold
Squat Snatch
3×3 @85%
WOD
4 RFT
12 OHS @ 75/55
12 T2B
12 Lateral Burpees over bar
4/25
Warm-up
-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-10 ring rows w/ squeezes
-30s each lat stretch
-30s each chicken wing stretch
Strength/Skill
KB Turkish Get-up
4×2 Each hand
WOD
EMOM 20
10 min
odd- 10 front squat 50-55% of FS max + 5 mountain climbers L+R=1
even- 5 HSPU
10 min
odd- 5 push press (using same # as front squat) + 5 burpees
even- 30 sec plank hold with 10 shoulder taps
4/26
Warm-up
-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march
Strength/Skill
Bench Press Pyramid
10 @50%
8 @60%
6 @70%
4 @80%
3 @85%
2 @90%
8 @65%
WOD
“Fractured Fran”
5 Rounds for Time
9 Thrusters (95/65 lbs)
9 Pull-Ups
4/27
Warm-up
-row 400
-30s each calf stretch
-5 yard inchworm w/ down dog
-30s wrist stretch
-1 round strict Cindy
-30s foam roll lat
-30s foam roll calf
Strength/Skill
Peg Board & Tire Play
WOD
Murph Prep 8
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run
4/28
Warm-up
-10g/ h bridges
-5 each single leg bridges w/ feet elevated ( on bench)
-5 Nordic hamstring
-10 pass thru pvc
-10 each burgener
-2x10s hollow body hold
-10 yard heel scoops
-10 yard high knee skip
Strength/Skill
High Hang Clean Grip Jump Shrug
2×6 @95%
Low Hang Clean Grip High Pull
2×6 @65%
Squat Clean
3×6 @75%
WOD
15 Min AMRAP
500m row
21 KB swings (55/35/20)
15 box jumps (24/20)
4/29
“Swolemate Saturday”
WOD
Partner WOD
5 RFT
Partner A 10 Deadlifts touch and go (165/115/75)
Partner B 15 Slam Balls AHAP
switch
Partner A 2x 1 clean+2 Front squats + 1 jerk
Partner B 30 ab mat situps
switch
Partner A 15 back squats (from rack)
Partner B 15 unbroken wall balls (16/12) (if you beark, you do 25 reps)
switch