18 Apr WOD- Thursday, April 19
Strength: A: Every 90 for 6 rds 2 PC + 1 Jerk B: E90s for 3 rds 3 Clean Pulls WOD: 10rds 5 WBs @ 20/14 3 Chest 2 Bar 1 Deadlift Lv1: 135/95 Lv2: 225/155 Lv3: 255/205 (10 min cap) ...
WOD Blog
All in.
17 Apr WOD- Wednesday, April 18
Strength: Bench 5x1 (15 min) WOD: 3 min AMRAP DB burpee (G2OH) 2 min rest 3 min AMRAP Burpee BJ overs 2 min rest 3 min AMRAP Double Unders See the weekly program skeleton HERE. Log your scores on Beyond...
16 Apr WOD- Tuesday, April 17
Strength: Alt EMOM 10 -5 FS from floor @ 70% 1 RM clean -30 sec max Ring Push-ups WOD: For time 10 OHS 5 rope climbs 20 FS 4 rope climbs 30 BS 3 rope climbs Scaled: 10 OHS 15 Pull-ups 15 T2B 20...
15 Apr WOD- Monday, April 16
Benchmark WOD: “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min See...
14 Apr WOD- Sunday, April 15
Strength: Power clean 10 min to work up to a heavy 1 rep for the day Then drop to 70% of that for WOD. WOD: 12 min AMRAP 18-15-12-9-6-3 Row Cal 3-6-9-12-15-18 Power Clean @ 70% ...
13 Apr Saturday, April 14
8:30 am Lite N Tite Skill: Forward rolls Handstand forward rolls WOD: 20 DB Cleans 53/35 50 Wall Balls 150 DU 50 Wall Balls 20 DB Cleans 15 min cap 9:30 and 10:30 am CrossFit Skill/Warm: 5 min HS practice Strength: Push press...
12 Apr WOD- Friday, April 13
Strength: Back squat Every 3 min for 12 min 8,12,16,20 Back Squat 50-60% (same weight, all 4 sets) WOD: 2 min on/ 1 min rest 5x 10 Burpee BJ overs KB/DB Hang Squat Cleans for reps Lv1: 25/15 Lv2:...
11 Apr WOD- Thursday, April 12
Skillz and Drillz: Ring MUs- 10 min 2 rds of -3-5 Hip to rings/ snap pulls -5 Ring supports/ ring drops -5 transitions, banded, jumping Strength: Snatch BTN PP + Snatch bal + OHS 3x3 @ light...
10 Apr WOD- Wednesday, April 11
Skill: 5 min Handstand hold practice WOD: “Bradshaw” 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225/155 lbs 12 Pull-ups 24 Double Unders (25 min cap) Scaled- Lv1: 10 rds 6 box HSPU 6 DL 115/85 12 Jumping Pull-ups 24 Lat bar hops Lv2:...
09 Apr WOD- Tuesday, April 10
Strength: Bench 5x3 (15 min) WOD: For time Run 1 mile Bike 60/50 cal Run 800m Bike 30/25 cal 6pm Lite N Tite: 500-400-300-200-100m Row 50-40-30-20-10 KBS Sit-ups Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...