Monday, 11 April WOD


  • 3 Rounds
    • 1:00 Bike or Machine
    • 5 Inch Worms + 2 Push Ups
    • 10 Leg Swings
    • 15 Air Squats
  • -Quad Smash with barbell (roll barbell on quad and IT band)
  • -Couch Stretch (1:00/side)
  • -Pigeon Stretch (1:00/side)
  • -Squat Hold (0:30)


  • Back Squat 1×20 Use the heaviest weight you can for the set.

5 lbs Heavier than last week. Sets prior to starting the twenty reps should be 8-6-4 building to twenty rep weight for the last four. Focus on keeping the first 6-8 reps fast and then hitting on rep at a time. We will do this once a week building 5 lbs at a time each week so if it’s your first week start relatively light (around 50% of 1RM).


  • For time:
    • 21 Burpees
    • 12 Bar Muscle-ups
    • 15 Burpees
    • 9 Bar Muscle-ups
    • 9 Burpees
    • 6 Bar Muscle-ups

Time Cap: 12 mins

Goal is steady burpees and unbroken or big sets on muscle ups.

Scale to 21-15-9 CTB or Pull Ups. If needed sub inverted rows or ring rows.


  • 3 rounds for quality of:
    • Plank Hold, 1 min
    • 20 Walking Lunges

If time allows. Walking Lunges- add weight if desired Scaling Options:


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