Tuesday 4/9/2024

Gymnastics 
Take 15 min to practice Rope Climbs
Advanced athletes can practice legless or L-sit rope climbs

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

WOD
"Cuban Sandwich'
AMRAP 15:00
1-2-3
Rope Climbs (Or 5-10-15 Elevated Ring Rows)
5-10-15
Calorie Air Bike (Womens Calories 4-8-12)
*Restart after 3 climbs, 15 calories

SCORING:
1 Rope Climb, 5/4 Calorie Air Bike = 1 Round.
2 Rope Climbs, 10/8 Calorie Air Bike = 2 Rounds
3 Rope Climbs, 15/12 Calorie Air Bike = 3 Rounds
1 Rope Climbs, 5/4 Calorie Air Bike = 4 Rounds
2 Rope Climbs, 10/8 Calorie Air Bike = 5 Rounds
ETC…

Monday 4/8/2024

Strength 
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5x9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)

WOD
"Philly Cheesesteak"
7:00 AMRAP
5 Box Jumps 30"/24"
7 Toes to Bar
9 Wall Ball 20#/14#

Saturday 4/6/2024

WOD 
"Return of the Jedi"
Partner Workout For Time:
375/300 cal Air Bike OR 5,000m Run

One partner works at a time. "Resting" partner must hold 2x70#/50# in a farmers hold. Switch on the bike/run as desired.

Friday 4/5/2024

WOD 
"The Empire Strikes Back"
For Time:
75 Bench Press (135/85)*
*Every time you break, complete
10 Bent Over Dumbbell Rows (50s/35s)

-Rest 5:00-

75 Ring Rows
*Every time you break, complete
10 Bench Dips

Accessory 
"Posterior Leg Accessory"
10 Minute EMOM
:40 of Rower Hamstring Curls, :20 rest
:40 of Feet Elevated Glute Bridges, :20 rest

For quality, not reps.