WODS 4/28/25

Monday 4/28

"STRENGTH"

In 15 Minutes:

5 Strict Press @ 65%

5 Strict Press @ 75%

5+ Strict Press @ 85-87%

"CONDITIONING"

For Time:

21 Thrusters (115/85)

Rest 1 Minute

21 Burpees to Target

Rest 1 Minute

15 Thrusters

Rest 1 Minute

15 Burpees to Target

Rest 1 Minute

9 Thrusters

Rest 1 Minute

9 Burpees to Target

Competitor: (135/95), 6 inches or more to Target

Performance: (105/75)

Fitness 15-12-9 (75/55) / No Pushup Burpees

"FINISHER"

3 Rounds For Quality

10 Ring Rows

30-60 Second Handstand/Pike Hold/Pushup Shoulder Taps

Tuesday 4/29

"STRENGTH"

In 15 Minutes:

5 Deadlift @ 65%

5 Deadlift @ 75%

5+ Deadlift @ 85-87%

"CONDITIONING"

As Many Rounds As Possible in 10 Minutes:

5 Toes To Bar

10 Deadlift (185/125)

50 Double Unders

Competitor: (225/155)

Performance: Power Jumps / Knees to Chest

Fitness: (135/95)/Single Unders/Hanging Knee Raises

"FINISHER"

3 Rounds For Quality

12 Banded Hammer Curls (Pause 1 Top)

15 Dips / Scaled Box Dips

Wednesday 4/30

"CONDITIONING"

Teams of 2

Complete 7 Rounds:

Min 1: Partner A Max Rep 120ft Shuttle Run

Min 2: Partner B Max Rep 120ft Shuttle Run

Min 3: Partner A Max Calorie Bike

Min 4: Partner B Max Calorie Bike

Min 5: Partner A Max Calorie Row

Min 6: Partner B Max Calorie Row

One Partner Working/One Resting

Fitness: 5 Rounds

"FINISHER"

3 Rounds For Quality

25 Abmat Sit-ups

Rest 1 Minute Between Rounds

HYBRID STRENGTH

A) Clean Pull Under + Strict Press

5 sets (3+2) @ by feel

B) Clean and Jerk

4 sets 2 @ 50-70%

-then-

EMOM 5

1 rep @ 80-85%

C) Clean Pull

3 sets 3 @ 90-100%

D) 4 Rounds for quality

10 Barbell Bicep Curls

12 Band Tricep Push Downs

10 Kettlebell Hip Shifts

Thursday 5/1

"STRENGTH"

In 15 Minutes:

5 Bench Press @ 65%

5 Bench Press @ 75%

5+ Bench Press @ 85-87%

"CONDITIONING"

Part A:

Every 3 Minutes on The Minute For 3 Rounds

Complete 1 Complex:

1 Hang Power Clean

1 Power Clean

1 Squat Clean

1 Push Press

1 Split Jerk

Connected singles, with a brief reset if needed.

Rest 3 Minutes Between Part A & B

Part B:

In 6 Minutes

1-1-2-2-3-3-4-4-5-5...

Hand Release Pushup

Single Dumbbell Devils Press (50/35)

Performance: (35/25)

Fitness: Push Jerk / Scaled HR Pushup/(25/15)

"FINISHER"

3 Rounds For Quality

10 second L-Sit/Tuck

90 seconds Front Leaning Rest/Plank

Friday 5/2

"STRENGTH"

In 15 Minutes:

5 Front Squat @ 65%

5 Front Squat @ 75%

5+ Front Squat @ 85-87%

"CONDITIONING"

For Time: (CAP 18minutes)

3 Rounds:

15 Box Step Overs w/ Plate (35/25) (24/20)

15 Pullups

Into:

2 Rounds

10 Box Jumps Over w/ Step Down (24/20)

10 Chest to Bar Pullups

Into:

1 Round:

5 Box Jumps Overs (24/20)

5 Bar Muscle Ups

Competitor:

15 Box Step Overs (50/35) (24/20)

10 Lateral Box Jumps Overs (24/20)

5 TALL Box Jumps (30/24)

Performance:

Jumping Pullups

Pullups

Chest to Bar Pullups

Fitness:

Bent Over Barbell Rows (45/35)

Ring Rows

Jumping Pullups

Boxes (Scale As Needed) (No Weight)

"FINISHER"

Accumulate 2 Mins Per Side - Star Plank Hold

Saturday 5/3

"CONDITIONING"

Teams of 2

10 Rounds For TIme

400m Run

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

20 Cal Bike

Run Together / Split All Reps

Sub 500m Row for Run

Performance: 8 Rounds

Fitness: 6 Rounds

15 Wallballs (14/8)

15 Bike Calls

"FINISHER"

Accumulate 50 Seated Medball Russian Twists

(R+L = 1 Rep)

HYBRID STRENGTH

A) Snatch Pull Under

5 sets 3 @ by feel

B) Snatch

3 sets 2 @ 50-70%

5 sets 1 @ 75-95%

3 Rounds for quality

8 Barbell Rollouts

10/10 Box Touchdowns

8/8 KB RDLs