CrossFit Wods for Apr. 8-13


Published April 7, 2019


Monday 
 
Swod: Back Squat 4 x 10 @ 60%   
 
Wod: For time: (Time cap 15M)
 
Run 400m 
8 Ring Muscle Ups (scaled 8 Strict Pullups + 16 Bench Dips)
Run 400m
6 Ring Muscle Ups (scaled 6 Strict Pullups + 12 Bench Dips)
Run 400m 
4 Ring Muscle Ups (scaled 4 Strict Pullups + 8 Bench Dips)
Run 400m 
2 Ring Muscle Ups (scaled 2 Strict Pullups + 4 Bench Dips)
 
Tuesday 
 
Swod: Deadlift 1 x 5 @ 55%, 1 x 5 @ 65%, 1 x 5+ as many reps as possible @ 75%
           s/s with...
           Strict Chin Ups 3 x 8 (advanced weighted)
 
Metcon: Partner Wod: 10RDSFT of: (22M Time Cap)
 
10 Toes to Bar 
12 Bag over the shoulder (50/35)(age 55+ 35/25)
14 Wreck Bag Viking Presses (50/35)(age 55+ 35/25)
 
Wednesday
 
Swod: EMOM x 12M - 3 Power Cleans @ 65%
 
Wod: "Doce" - 3 x 4M Amraps of: 
 
#1 - 4M Amrap of: 
 
Row 27/21c
21 Power Cleans (135/95)(age 55+ 95/65)
15 Burpee Box Jump Overs (24/20)(age 55+ burpee step overs)
     
Rest 4 Minutes
 
#2 - 4M Amrap of: 
 
Row 27/21c
21 Power Cleans (115/80)(age 55+ 75/55)
15 Burpee Box Jump Overs (24/20)(age 55+ burpee step overs)
 
Rest 4 Minutes
 
#3 - 4M Amrap of: 
 
Row 27/21c
21 Power Cleans (95/65)(age 55+ 65/45)
15 Burpee Box Jump Overs (24/20)(age 55+ burpee step overs)
 
*one score today - score all reps combined for all three amraps
 
Thursday  
 
Wod: E5M x 45M 
 
Station #1: Assault Bike 50/40c (rest with remaining time in 5 Minutes)
Station #2: 75 American Swings (53/35)(age 55+ 35/26)(rest with remaining time in 5 Minutes)
Station #3: Run 800m 
 
*scaled can reduce reps as needed - should have roughly 1:30 rest between stations
 
Friday
 
Skill: Rope Climb Technique
 
Wod: "Full Send" - 3RDSFT of: (28M Time Cap)
 
50 Dubs
5 Rope Climbs (age 55+ 12' target)
50 Dubs
15 Thrusters (135/95)(age 55+ 95/65)
 
Saturday 
 
Team Wod: 3 Person Teams: 35M Amrap of: 
 
90 cal Assault Bike
60 Alternating DB Snatches
90 GHD Situps
60 Chest to Bar Pullups
 
Sunday - Closed - Spend 15-30 minutes on Mobility - Meal Prep Day


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