Programming Week of 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

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

A. For time 30:00 cap


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 

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

A. Coach’s choice wod prep

Rest 3-5min then B

B. “Annie” get your gun

double unders

ab mat sit-ups

**at dot (.) 20 pistol squats

Murph Prep

Classes 7, 8, 9am

Happy Birthday Coach McShawn!

RedShed Rest Day

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