WOD

Tuesday, April 11, 2023

Strength
Bench press

Conditioning
50-40-30-20-10 reps of
Crossovers
Situps

Monday, April 10, 2023

Rest

Sunday, April 9, 2023

Strength
Front squat

Conditioning
E2MOM for 20 minutes:
300m Row
30 KB Thrusters (53#/35#/25#)

Saturday, April 8, 2023

For time:
200m Run
30 Toes to bar
400m Run
50 V ups
600m Run
12 Wall walks

Friday, April 7, 2023

Rest

Thursday, April 6, 2023

Every 3 minutes for 18 minutes:
1 Thruster
1 Push press
1 Push jerk
1 Split jerk

Wednesday, April 5, 2023

Strength
L-sit

Conditioning
AMRAP in 12 minutes of:
6 Rope climbs
12 Two push up burpees
24 Double unders

Tuesday, April 4, 2023

3 Rounds for time of:
10 KB swings (70#/53#)
20 One arm KB push press (70#/53#)
30 KB deadlift (70#/53#)
400m Run

Monday, April 3, 2023

Rest

Sunday, April 2, 2023

0:00 – 3:00 – 400m Run
3:00 – 4:00 – Max pull ups
4:00 – 5:00 – Max lunges
5:00 – 8:00 – 400m Run
8:00 – 9:00 – Max pull ups
9:00 – 10:00 – Max lunges
10:00 – 13:00 – 400m Run
13:00 – 14:00 – Max pull ups
14:00 – 15:00 – Max lunges