Back Squat
3 sets, 10 reps @75% of 1RM
As Many Reps As Possible in 10 mins
3 Wall balls, 20/14
3 Chest to Bar Pull-Ups
6 Wall balls, 20/14
6 Chest to Bar Pull-Ups
9 Wall balls, 20/14
9 Chest to Bar Pull-Ups
Continue up the ladder by adding 3 reps each round
Team “Cindy”
As Many Reps as Possible in 20 mins:
1 person does:
5 Pull ups
10 Push ups
15 Squats
1 person does 200m farmer’s carry, 53/35
While one person is performing reps, the other is conducting the 200m farmer’s carry. Partners will switch upon return from farmer’s carry. Teams will be scored on total number of reps completed.
On the Minute for 6 minutes
1 Power Clean + 6 Front Squats @ 50% of 1RM Back Squat
With a continuous running clock, perform the following:
2 mins Row (calories)
Rest 1 min
2 mins V-Sit ups
Rest 1 min
2 mins Kettlebell Swings
Rest 1 min
2 mins Push ups (maintain hollow position)
Rest 1 min
2 min Leg raises (performed strict while hanging from pull up rig)
Rest 1 min
2 mins Row (calories)
Everyone will start and stop on the rower. This is not a scored workout. The emphasis is core work.
As Many Reps As Possible in 15 minutes:
10 Deadlifts, 225/145
20 Wallballs, 20/14
30 Double Unders
Shoulder Press
3 sets, 10 reps @ 70% of 1 RM
High Hang Power Clean (pockets)
6 sets, 5 reps @ 65% of 1 RM
Lots of tissue damage and joint trauma over the past two days. Focus on joint and tissue mobility before, during and after today’s work.
Teams of 2
15 – 12 – 9
Burpee Box Jump Overs (24/20), 150 Meter Run
12 – 9 – 6
Burpee Box Jump Overs (24/20), 150 Meter Run
9 – 6 – 3
Burpee Box Jump Overs (24/20), 150 Meter Run
Parter 1 completes the entire 15-12-9, who then tags Partner 2 to complete the same.
Parter 1 then completes the entire 12-9-6, who then tags Partner 2 to complete the same.
Partner 1 completes the final 9-6-3, tags Parter 2 for the same.
Score is total time for each partner to complete all three parts.
Back Squat
3 X 10 @ 70% of 1 RM
Complete 3 rounds for time:
Run 400 meters
12 Thrusters, 95/65
21 Toes-to-bar
Good Friday Hours:
7 am until 10 am (the gym closes at 10 am)
You may choose a WoD of your own or complete the workout below.
Complete as many rounds as possible in 20 minutes of:
5 Burpees
15-foot rope climb, 1 ascent
30 Double-unders
