Wednesday 4/3/2024

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WOD
"Revenge of the Sith"
3 Rounds For Time:
400m Run
30 GHD’s (Scale with V-Ups)
20 Wall Balls 20#/14# (11'/10')

Accessory
"Mayhem Mini-Pump – Leg Day"
4 Rounds

10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-



Tuesday 4/2/2024

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WOD A
"Attack of the Clones (Part A)"
Part A:
3 sets
3:00 AMRAP
5 Power Cleans 185#/125#
10 Bar Facing Burpees
Max Calorie Air Bike
-rest 2:00 between sets-

*Score is total bike calories

-after the final 2:00 rest, begin Part B-

WOD B
"Attack of the Clones (Part B)"
For Time:
15 Power Cleans 185#/125#
30 Bar Facing Burpees
45/36 Calorie Air Bike

Monday 4/1/2024

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Gymnastics 
Take 10-15 min to practice one of the following:
Crossovers
Bar Muscle Ups
Handstand Walks

* Coaching videos with scaling options are provided in the coach notes.

WOD
"The Phantom Menace"
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge 55#/35#

-Rest 5:00-

10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings 55#/35#
15ft Handstand Walk
*Every 5ft = 1 Rep (lunge/Handstand Walk)
**Score is total reps of both AMRAPs