Gymnastic
Rollout
Practice Double Unders

WOD:
50 Situps
50 Double Unders
50 Situps
50 Walking Lunges
50 Hollow Rock
50 Burpee Broad Jump
50 Hollow Rock

For Time.

ROW. Pick one of the following:
1) 5 Rounds of: Row 200m, Rest 1:00
1000m Row, Rest 4:00
5 Rounds of: 150m Row, :Rest :45

For Time.

2)Row 6K For Time.

Ruck
5 Rounds of:
Run 400m with weight (40#M/30#F)
Run 800m without weight (Fast Pace/Sprint)

For Time.

Wendler Shoulder Press or Bench. Wk 3
Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Set
5 Reps @ 75%
3 Reps @ 85%
1 or more Reps @ 95%

WOD
Group Warm Up, then
Every Minute on the Minute for 15 Minutes of:
1 Squat Snatch
1 Mid-Hang Squat Snatch
1 Hang Squat Snatch
1 Power Snatch

Since we are hosting a USAW Level 1 Certification this weekend, all WODs have been cancelled for Saturday, 4/26.

5 rounds of:
10 Wall Balls (20#M/14#F)
10 Burpees

5 Rounds of:
15 Push Press (115#M/75#F)
10 Ball Slams (20#M/15#F)

5 Rounds of:
5 Mr. Spectacular (25#M/15#F)
10 Squat Jump

For Time.

Cash Out: 1000m Partner Ball Chase or 800m Solo Ball Chase (20#M/15#F)

Wendler Deadlift. Wk 3
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 or more Reps at 95% of 1RM

WOD
3 Rounds of:
10 Squat Clean and Jerk (135#M/95#F)
50 Double Unders (4x Single Unders)

For Time.

“Eva”
5 Rounds For Time of:
800m Run
30 Kettlebell Swings (70#M/50#F)
30 Pullups

20 Hang Power Cleans
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Press
20 Deadlifts
20 Overhead Squats

At the top of each minute, perform 4 Burpees

For Time.

30:00 Cap

RX- 135#M/95#F

Green Pill
Group Rollout
Practice Rope Climbs or
Handstand/Handstand Walk

WOD
Max Rounds in 3:00 of:
3 Handstand Pushups
6 Pullups
9 Box Jumps
Rest 1:00. Repeat for 5 Cycles
Post Rounds completed for each of the 5 Cycles

Purple Pill
Warm Up:
400m Run/Row
15 Inch Worm Pushups
20 Spidermans
20 PVC Pass Throughs
20 PVC Overhead Squats

WOD
Choose one of the following:
1) Run 1000m
Row 1000m
Run 800m
Row 800m
Run 400m
Row 400m
Run 200m
Row 200m

2) 5 Rounds for Time of:
Run 200m
1:00 Single Unders
Row 200m
1:00 Single Unders

3) Ruck
Run 5K with something heavy

Cash Out: 10 sets of 10 Hollow Rocks

Meatball knows how to  stay hydrated!