Monday April 24th – Sunday April 30th

Posted: 04/23/2023 in WOD
  • Mon 24th
    • Power Snatch 3×2
      3 sets x 2 Power Snatches @ 75% of 1RM Snatch
      * Rest 60-90 seconds between sets *
    • Overhead Squat 3×3
      3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch
      * Rest 60-90 seconds between sets *
    • “Red Snapper”
      For Time:
      300m Run
      5 Rounds of Cindy
      250m Run
      4 Rounds of Cindy
      200m Run
      3 Rounds of Cindy
      150m Run
      2 Rounds of Cindy
      100m Run
      1 Round of Cindy
      ** 1 Round of Cindy is: **
      5 Pullups, 10 Pushups, 15 Air Squats
  • Tues 25th
    • “Wahoo”
      7 min AMRAP
      40/32 Calorie Echo Bike
      Max Reps Line Facing Burpees
      -rest 5:00-
      7 min AMRAP
      50 Line Facing Burpees
      Max Calorie Echo Bike
  • Wed 26th
    • Clean 3×2
      3 sets x 2 Cleans @ 80% of 1RM Clean
      * Rest 60-90 seconds between sets *
    • Clean Deadlift 3×3
      3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
      * Rest 60-90 seconds between sets *
    • “Blue Marlin”
      50-40-30-20-10
      Double Unders
      25-20-15-10-5
      Kettlebell Swings (53/35)
      5-4-3-2-1
      Front Squats (185/125)
      (KG conv: KB 24/16, FS 83/56)
  • Thurs 27th
    • Push Press x Split Jerk 5×3
      2 Push Press + 1 Split Jerk x 5 Working Sets
      * 10-15 minutes *
    • “King Fish”
      For Time:
      250/200m Row
      150ft Overhead Walking Plate Lunge 45/25
      250/200m Row
      125ft Overhead Walking Plate Lunge 45/25
      250/200m Row
      100ft Overhead Walking Plate Lunge 45/25
      250/200m Row
      75ft Overhead Walking Plate Lunge 45/25
      250/200m Row
      50ft Overhead Walking Plate Lunge 45/25
      (KG conv: 20/15)
  • Fri 28th
    • “Mahi-Mahi”
      5 rounds
      10/8 Cal Echo Bike
      15 Toes to Bar
      -into-
      75 Dumbbell Snatch (50/35)
      (KG conv: 22.5/15 DB)
    • Shoulder Press 4×8
      4 sets of 8 reps @ – RPE 8/10
    • GHS Hip Extension
      4 sets: 10 reps – RPE 8
  • Sat 29th – Hero WOD Saturday – Bring a Friend Day
  • Sun 30th
    • “Shark”
      Every minute (10:00)
      200/175m Row
      -Rest 1:00-
      Every minute (10:00)
      6 Clean and Jerks (115/80)
      (KG conv: 52/36)

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