Day 1- Monday 250414
Repeat WOD 230414
Happy Birthday Coach Shawn!
A. 1 set every 4:00 x 3
20sec deadlift hold into
20sec front rack hold into
20sec overhead hold
200m run
Build barbell each set
Rest to 15:00 then B
B. AMRAP 20:00
4 clean & jerk at 100% of A
4 pull-up & t2b combo
10 BJSD nte 24
*43 double unders/ 86 singles
Day 2- Tuesday 250415
A1. 10 dual db bench press at 30×1 tempo, rest to 1:30 then A2
A2. 20 reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5
Rest an additional 2:00 then B
B. AMRAP 10:00, db 50/35
10 db hang power cleans (left)
100’ OH db carry (left)
5 burpee over db
Repeat other arm
Day 3- Wednesday 250416
A. EMOM 6:00
9 ab-mat sit-ups + hollow body hold in remaining time
Rest 3:00 then B
B. EMOM 6:00
7 push-ups + FLR in remaining time
Rest 3:00 then C
C. EMOM 6:00
5 deadlifts + wall sit in remaining time, nte 185/125
No rest into D
D. Active Recovery 6:00
Cardio of choice
Day 4- Thursday 250417
Murph Prep Intervals
A. AMRAP 25:00, choose L1, L2, or L3
L3-
400m run
40 air squats
1:00 rest
L2-
400m run
20 air squats
1:00 rest
L1-
200m run
20 air squats
1:00 rest
B. Yoga for Athletes
Day 5- Friday 250418
A. 7 RFT
10 Overhead squats, from the rack 95/65
20 Single arm alt db power snatch 50/35
30 Calories
Day 6- Saturday 250419
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250420
Easter Sunday
Shed Closed
