Day 1- Monday 240408
A. 9 rounds for time 12:00 cap
5 t2b
7 bjsd 23/20”
9 sdlhp 95/65
Rest to 15:00 then B
B. 3:00 moderate cardio
athletes choice
Rest 2:00 then C
C. AMRAP 10:00
200m run
5 wall climbs
Day 2- Tuesday 240409
A1. 5 back squats, rest TOM then A2
A2. 5-7 strict pull-ups or 3-5 pull-up negatives
rest to 3:00 then back to A1 x 5
rest an additional 3:00 then B
B. EMOM 12:00
Min 1: 10 bar facing burpees
Min 2: 20 single leg alternating V-ups
Day 3- Wednesday 240410
A. For time 30:00 cap
Chipper
2000m row or ski (stick with the same machine for the entire WOD)
30 hang power cleans 135/95
30 shoulder to overhead 135/95
1000m row or ski
30 alt DB power snatches 50/35
30 wallballs 20/14
500m row or ski
30 barbell front rack lunges 95/65
30 deadlifts 95/65
250m row or ski
*** max muscle ups in time remaining
Day 4- Thursday 240411
Happy Birthday Coach James!
A. Cardio Ladder
Run 600m, rest 1:30
Run 400m, rest 1:00
Run 200m, rest 30sec
Run to cub and back, rest 30sec
Run 200m, rest 1:00
Run 400m, rest 1:30
Run 600m, done
(row/ski: 750, 500, 300, 100, 300, 500, 750)
(bike: 1500, 1000, 600, 200, 600, 1000, 1500)
B. Yoga
Day 5- Friday 240412
A. Coach’s choice wod prep
Rest 3-5min then B
B. “Annie” get your gun
50.40.30.20.10.
double unders
ab mat sit-ups
**at dot (.) 20 pistol squats
Day 6- Saturday 240413
Murph Prep
Classes 7, 8, 9am
Day 7- Sunday 240414
Happy Birthday Coach McShawn!
RedShed Rest Day
