WODS 4/21/25

Monday 4/21

"STRENGTH"

In 12 Minutes:

5 Front Squat @ 40%

5 Front Squat @ 50%

5 Front Squat @ 60%

"CONDITIONING"

5 Rounds Each For Time:

12 Chest-to-bar Pull-Ups

12 Wallballs (20/14) (10/9)

12 Box Jumps (24/20)

Rest 2 Minutes

Performance:

Pullups or Jumping Pullups

Wallballs (10/8) (9')

Fitness: 8-8-8

Ring Rows or Barbell Bent Over Rows

Wallballs (10/8) (9')

Box Jumps (16/12) / Step Ups (20/16)

"FINISHER"

Banded 4-Way Shoulder Stretch Right / Left

30-60seconds Per Position / Per Side

Couch Stretch Right/Left

60-90 Seconds Per Side

Tuesday 4/22

"STRENGTH"

In 12 Minutes:

5 Strict Press @ 40%

5 Strict Press @ 50%

5 Strict Press @ 60%

"CONDITIONING"

For Time:

20 Shuttle Run 120ft (D+B)

25 Push Press (95/55)

15 Shuttle Run 120ft (D+B)

20 Push Press (95/65)

10 Shuttle Run 120ft (D+B)

15 Push Press (95/65)

5 Shuttle Run 120ft (D+B)

Competitor: (115/85)

Fitness: (75/55)

Run Sub: Cal Row

"FINISHER"

Banded 3-Way Hamstring Stretch Right / Left

30-60seconds Per Position / Per Side

Cat / Cow Stretch Alternating

60-90 Seconds

Thread The Needle Right/Left

60-90 Seconds

Wednesday 4/23

"CONDITIONING"

Teams of 2

Part A

5 Rounds Each For Time:

1000/750m Bike

10 Squat Jumps

Partner A Completes While B Rests

Partner B Completes While A Rests

1 Round = Both Partners Complete Working Set

Rest 3-5 Minutes Between Part A & B

Part B

AMRAP 14 Mins

160 Ft Double Kettlebell Farmers Carry

120 Ft Walking Plate Lunges

60 Ft Burpee Broad Jump / Bear Crawl

(Alternating Movements or Split As Need)

"FINISHER"

3 Rounds For Quality

20 Banded Hammer Curls

15 Seated Plate Tricep Extensions

HYBRID STRENGTH

A) High Hang Snatch

6 sets 3 @ by feel

B) Snatch

Build to heavy single for the day

C) EMOM 18 (alternating)

- 3 Snatch Pulls (90-100%)

- 10/10 Bottoms Up KB Press

- 20 Russian Twists

Thursday 4/24

"STRENGTH"

In 12 Minutes:

5 Deadlift @ 40%

5 Deadlift @ 50%

5 Deadlift @ 60%

"CONDITIONING"

Every 4 Minutes for 12 Minutes

1 Set of Complex

4 Deadlifts

3 Cleans

2 Front Squats

1 Split or Push Jerk

Rest Remainder of Time

Then:

Every 4 Minutes for 12 Minutes

1 min: Max Handstand / Pike Pushups

Rest Remainder of Time

"FINISHER"

Quad Ped Thoracic Rotation

30-60seconds Per Position / Per Side

Seated Saddle

60-90 Seconds

Seated Saddle w/ Archer Arms (Band If Needed)

60-90 Seconds / Per Side

Friday 4/25

"STRENGTH"

In 12 Minutes:

5 Bench press @ 40%

5 Bench press @ 50%

5 Bench press @ 60%

"CONDITIONING"

Part A:

10 Rounds

1 Min Row Max Cals

1 Min Rest

Rest 3 Minutes Between Part A & B

Part B:

5 Rounds Alternating Between

Even: 20 Seconds L-Hang / Hanging Knee Tuck

Odd: 30 Seconds Max Hollow Body Rocks

"FINISHER"

Alternating Bird Dogs

60-90 Seconds

Sphinx / Cobra Stretch

60-90 Seconds

Dragon / Lizard Strech

60-90 Seconds /Per Side

Saturday 4/26

"CONDITIONING"

Teams of 2 or Individual

For Time:

Run 800m

50 Pullups

100 Pushups

150 Air Squats

Run 800m

Team: Run Together Switch As Needed

Individual: Partition Any Way

Fitness:

600m Run

35 Pullups / Ring Rows

75 Pushups / Box Leaning Pushups

100 Air Squats

600m Run

HYBRID STRENGTH

A) Clean Pull Under

5 sets 3 @ by feel

B) Clean

Build to a heavy single for the day

C) EMOM 12 (alternating)

- 3 Jerk Balance (light)

- 2 Split Jerk @ 60-80%

D) Front 1 1/4 Squat

5 sets 3 @ 60-70%

E) 25 GHD Sit-ups/25 GHD Back Extensions