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CrossFit WODs April 18-22

WOD /

Monday, April 18STRENGTHpush press 5 x 3WOD3 rounds20 DU’s15 wall ball shots, 20/1410 1-arm DB hang power clean and jerk, 50/35 Tuesday, April 19STRENGTHback squat 5 x 3WOD4 roundsrow 25010 slam balls, 30/20 Wednesday, April 20WODAMRAP in 15 minutes5 DB renegade rows, 45/3010 power snatch, 95/6515 toes to bar Thursday, April 21WOD: MIRACLE MILE (see

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CrossFit WODs April 11-15

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Monday, April 11WOD: NANCY (see 04.16.21)5 roundsrun 400m15 OH squats, 95/65 Tuesday, April 12STRENGTHshoulder press 5 x 3 (all sets above 65%)deadlift 5 x 3 (all sets above 75%)WODAMRAP in 7 minutes3 pull ups6 push ups9 squats Wednesday, April 13STRENGTHsquat snatch 10 x 1WOD (see 04.14.21)row 2000m Thursday, April 14WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm

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Saturday at The Bar

WOD /

CROSSFIT 8:30 AM LOW BACK PAIN WORKSHOP 10 AM-12 PM WODteams of 2-3, for time …BUY IN: weighted carry Kluge Lakes Lane, 160/100then, 8 rounds3 pull ups6 push ups9 weighted OH walking lunges, 45/25then,deadlift 6000/3000 lbsBUY OUT: 200 DU’s, at every break team must to 3 tire flips

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