Thursday 4/11/2024

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WOD 
"Lobster Roll (Part 1)"
5 sets For Time:
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-

-rest as needed before Part 2-

"Lobster Roll (Part 2)"
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

*Score is total completed rounds



Wednesday 4/10/2024

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Strength 
Muscle Clean + Shoulder Press 20-16-12-8-4
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.

WOD
"Italian Sub"
For Time:
25 Burpee Over Rower
50/40 Calorie Row
25 Burpee Over Rower



Tuesday 4/9/2024

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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…