WOD

Elizabeth (12 min cap)21-15-9CleansRing Dips Level 6: 135/95, ringsLevel 5: 115/85, rings with bands, p barLevel 4: 95/65, Box dips with two boxesLevel 3: 75/55, Box dips with toe assistLevel 2/1: 45/35, reverse bench/box dip~50% of clean 1 RM AccessoryEMOMx8Min 1: 30 sec hollow hold into 30 sec plankMin 2: 20 flutter kicks (10 ea […]

Lower strength A. Backsquat x Jump LungeE2:30 x 8 rounds5x BS @ 35% + 8 jump lunge5x BS @ 45% + 8 JL5x BS @ 55% +8 JL3x BS @ 65% +8 JL3x BS @ 75% + 8 JL3x BS @ 75% + 8 JL3x BS @ 75% + 8 JLAMRAP BS @ 75% +

Lower strength A. Backsquat x Jump LungeE2:30 x 8 rounds5x BS @ 35% + 8 jump lunge5x BS @ 45% + 8 JL5x BS @ 55% +8 JL3x BS @ 65% +8 JL3x BS @ 75% + 8 JL3x BS @ 75% + 8 JL3x BS @ 75% + 8 JLAMRAP BS @ 75% +

Team WOD 30 minute AMRAP 1 partner runs a 400m while partner 2 does max rounds cindy (5/10/15).*Goal is to be doing Cindy for 1:30-2+ min at a time. Strict pullups. Training for longevity herePartners can do different levels. Score is rounds of cindy completed Level 6: wt vest, as prescribedLevel 5: 400m, regular strict

Upper Strength: E2:30MOM Push Press x 3 @ 65%, 70%, 75%, 80%Push Jerk x 2 @ 70%, 75%, 80%, 85%Split Jerk x 1–2 @ 75%, 80%, 85%, 90% B. 3 RFQ10 DB Reverse Flys10 DB Y-T-Ws (all 3 = 1 rep)

Lift E2MOM 3 BTN push press + 2 overhead squat Goal for most is to build to ~70-85% of 1RM Push press. 45%55%65%75%75-80%75-85%75-85%75-85%75-85%75-85% Accessory: EMOM 3 rds20-30 Hollow hold Banded lat press downs10 Seated Banded face pulls

Mary/Cindy

Ruck run

100 double db devils press w/5 cal echo bike E10MOM April Fools! 10 KBRDL + 6 jump squats E3MOM (5 rds) 3 RFQ5 Bulgarian split squats:30 Copenhagen plank holds (ea side)10 kb goblet squats

30 min AMRAP 50’ back rack carry (100%+ max)6 alt sandbag cleans6-10 DB sit-upsRecovery bike