miki

WOD 240416

4rds – 15s ON/15s OFF – HS Hold Shoulder Taps in HS or off box EMOTM 10 Min 1 – HS Hold/Walk Practice 20-30s Min 2 – 5-10 HSPU Then, 10rds for time: 5 Pull-ups 10 Push-ups Rest 30s “Don’t wish it were easier. Wish you were better.” – Jim Rohn

WOD 240415

DL – 7, 5, 3, 7, 5, 3 *Increase weight on second round, build by feel *Lower all reps, UB sets Then, 5rds for time: Run 200m 6 CL/J (185/125 – power or full) “I’m a great believer in luck, and I find the harder I work the more I have of it.” – Thomas …

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WOD 240412

EMOTM 10 Min 1 – 1-5 Muscle-ups Min 2 – 20sec Hollow Hold + 20sec Superman Hold Then, Benchmark Friday! “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12 Pull-ups “Live the Life of Your Dreams. When you start living the life of your dreams, there will always be obstacles, doubters, mistakes and …

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WOD 240411

Every 2m – 10rds 2 FSQs Build each set as able Then, For time: 21, 15, 9 Wall Ball (20/16) Wall Walk “Make a pact with yourself today to not be defined by your past. Sometimes the greatest thing to come out of all your hard work isn’t what you get for it, but what …

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WOD 240410

Every 90s – 6rds: 1 PJ (3sec pause in catch) Build by feel Then, Partner WOD 8rds for time (4rds per person): You go, I go! 8 T2B 8 BBJO (24/20) 8 T2B 8 BBJO 8 T2B “If you try and lose then it isn’t your fault. But if you don’t try and we lose, …

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WOD 240409

AMRAP 10 Sled Suicide Run 300m *Rest 2m AMRAP 10 SB Bear Hug Carry KB/DB Farmer Carry 50ft, 100ft, 200ft each then start over “It’s hard to beat a person who never gives up.” – George Herman Ruth

WOD 240408

5rds – 2:30ON/2:30OFF 10 OHSQ (95/65) 30 Lateral Jumps over the bar Max Calories in the remaining time (you pick one machine) “One way to get the most out of life is to look upon it as an adventure.” – William Feather

WOD 240405

EMOTM 8 1 PCL + 1 HPCL + 1 J Build by feel Then, Benchmark Friday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQs *Compare to 3/31/23, 4/29/22, 8/9/21 “Never floss with a stranger.” – Joan Rivers

WOD 240404

For total time: Run 800m Row 1,000m Rest 2m 3rds – 40 Double Unders & 20 Burpees Rest 2m 3rds – 20 Calorie Bike & 15 T2B “Words are, of course, the most powerful drug used by mankind.” – Rudyard Kipling

WOD 240403

BSQ 10 @max or more than last week Then, Team AMRAP 12 Relay Style 100ft Sled Pull Forwards + 100ft Sled Pull Backwards (3-4 plates) “We have all the light we need, we just need to put it in practice.” – Albert Pike

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