W.O.D.

WOD 240419

15, 12, 10, 8 DB Bench & Bent Over Rows 15, 12, 10, 8 DB Seated Press & Curls Then, The CrossFit Games Quarterfinals WOD 4 With a continually running clock, complete as many reps as possible in 10 minutes of: 10 CL/J (135/85) Rest 1m 10 CL/J (185/125) Rest 1m 10 CL/J (225/155) Rest

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WOD 240418

Max Calories in 30m! *Every 25 Calories – 1 Rope Climb – increase 1 rep each round *You pick the machine “There are no shortcuts to any place worth going.” – Beverly Sills

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WOD 240417

Every 2m – 8rds: 3 FSQs Build each set as able Then, Max DB Walking Lunges – Partner WOD EMOTM 10 – 4 Alt arm Devil Press, both partners Immediately after, max lunge steps (50/35) – alternate minutes with partner “The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third,

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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

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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

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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

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