Monday April 17 – Sunday April 23rd

Posted: 04/17/2023 in WOD

***If you weren’t able to attend Evolve this past week, take Tuesday or Wednesday to do the Evolve benchmark workout so that you have a score for next time!

  • Mon 17th
    • “Half Murph”
      800m Run
      50 Pull Ups
      100 Push Ups
      150 Air Squats
      800m Run
      ***pull ups, push ups, air squats can be partitioned any way you choose, ex 10 rds, 5-10-15***
  • Tues 18th
    • Snatch 3×2
      2 Squat Snatch x 3 sets @ 80% of 1RM Snatch
    • Snatch Grip Deadlift 3×2
      2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch
    • “Original Cheesecake”
      Men: 50-40-30-20-10 Calorie Row
      Women: 40-32-24-16-8 Cal Row
      -Rest 1 min between sets-
  • Wed 19th
    • “Oreo Dream Extreme Cheesecake”
      For Time:
      100 Burpee Box Jump Overs (24/20)
    • Skills and Drills
  • Thurs 20th
    • Power Clean 3×2
      2 Power Clean x 3 Sets @80% of 1RM Clean
    • Front Squat 3×2
      2 Front Squats x 3 Sets @85% of 1RM Clean
    • “Carmel Pecan Turtle Cheesecake”
      12:00 AMRAP
      12/10 Calorie Echo Bike
      12 Toes 2 Bar
      9 Dumbbell Thrusters (50s/35s)
  • Fri 21st
    • Snatch Push Press + Snatch Balance 5×3
      2 Snatch Push Press + 1 Snatch Balance x 5 working sets (10-15 min)
    • Hero WOD “Isabel”
      For Time:
      30 Snatches (135/95)
  • Sat 22nd
    • Hero Wod “Wittman”
      7 Rounds of:
      15 Kettlebell Swings (53/35)
      15 Power Cleans (96/65)
      15 box jumps (24/20)
    • Skill Work or Mini PUmp
  • Sun 23rd
    • “Lemon Raspberry Cream Cheesecake”
      21-18-15-12-9-6
      Burpee to Bar (6″)
      V ups
      *50 Single Unders after each set of Vups

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