Locker WOD winner: Casey
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 WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 1 set: :30 Single-Unders 5 Dumbbell Deadlift / arm 5 Push Up to Down Dog 1 set: :30 jump rope 5 DB sumo deadlift high pulls / arm 10 alternating Plank reach through 1 set: :30 jump rope 10 alternating Dumbbell Muscle Snatch 10 Ring Push Ups (more vertical body position) 1 set: :30 jump rope 10 alternating DB snatches 10 Ring Push Ups (more horizontal body position) NOTES
RX 3 rounds for time: 30 alternating DB snatches (35/50 lbs) 25 Ring Push Ups 100 Double Unders INTERMEDIATE 3 rounds for time: 30 alternating DB snatches (25/40 lbs) 15 ring push-ups 75 double-unders BEGINNER 3 rounds for time: 20 alternating DB snatches (15/25 lbs) 15 Pushups 100 Single-Unders Post-workout: 1 set: Max ring row hold (top of row) – Rest 1:00 Max Ring Rows – Rest 1:00 Max ring row hold (top of row) Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 5 sets for max calories: 3:00 Assault Bike – Rest 1:00 between sets. Stimulus & Goals
Workout 3: 15 min 4 sets for load: 6 weighted chin-ups 25 seated rows with a band – Rest 2:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 alternating s Scorpion Stretch :30 banded crossbody shoulder stretch / arm :30 Lacrosse Ball Roll / Foot
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4/30
RX 3 rounds for time: 30 alternating DB snatches (35/50 lbs) 25 Ring Push Ups 100 Double Unders 5/1 RX 2 sets: AMRAP 3: 100-m Run 10 Pullups AMRAP 3: Freestanding Handstand – Rest 2:00 between sets. 5/2 RX EMOM 16: Min. 1 | 10/15 cal Assault Bike Min. 2 | 3 Clean and Jerk – Choose a moderate to heavy load and increase weight as needed for the clean and jerks. 5/3 RX 3 rounds for time: 37/50 calorie Row 25 Bench Press (95/135 lb) 5/4 RX AMRAP 30: 800-m Run 40 Walking Lunge 20 GHD Sit-up 100-m Farmer Walks (25/35 lb) – Use two DBs for the carry. 5/5 RX For time: 21-18-15-12-9: Jumps-to-target (12 in) GHD Hip Extension Ring Rows 5/6 RX For time with a partner: 30 Snatch (75/115 lb) 30 synchronized Bar Facing Burpee 24 snatches (95/135 lb) 24 synchronized bar-facing burpees 18 snatches (105/155 lb) 18 synchronized bar-facing burpees 12 snatches (125/185 lb) 12 synchronized bar-facing burpees  WARM-UP
1 set: 200-m Run 20 Air Squats 10 Situps 10 Broad Jumps 1 set: 200-m run 15 med ball Front Squat (14/20 lb) 10 V Ups 20 mountain climbers 1 set: 200-m run 15 med ball Push Press to target (14/20 lb) 10 Hanging Knee Raises 10 Up-Downs 1 set: 200-m run 10 Wall Balls 5 Toes-to-Bar NOTES
RX / Intermediate 5 rounds for time: 200-m Run 15 Wall Balls (14/20 lb)(9/10 ft) 10 Toes-to-Bar BEGINNER 5 rounds for time: 200-m run 10 wall-ball shots (8/10 lb)(9/10 ft) 10 Hanging Knee Raises Post-workout: 5 sets: Max L-Hold Hang Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 5 sets: On a 2:00 clock: 4 Power Snatch (105/155 lb) 16 alternating Pistol Max calorie Row in the remaining time. – Rest 2:00 between sets. Stimulus & Goals
Workout 3: 15 min 5 sets for speed and load: 5 High Hang Snatch 5 Snatch Balance NOTES
Stretching: 10 min 2 sets: :30 Leg Swing / leg :30 Standing Hamstring Stretch / leg  WARM-UP
3 sets: 1:00 Assault Bike, Row, Skierg, or Run 10 Staggered Stance Good Mornings / leg 10 Leg Swing / leg (front and back) 10 alternating Cossack Squat 1 set: 10 Deadlift (empty barbell or training bar) 5 deadlifts (add 10-45 lb to each side) 5 deadlifts (add 10-45 lb to each side) 5 deadlifts (add 10-45 lb to each side) – Your next weight should be your starting weight. NOTES
RX / Intermediate For load: 1-rep max Deadlift BEGINNER 5 sets for load: 5 deadlifts Post-workout: Accumulate: 25 GHD Hip Back Extension 25 GHD Back Extension 25 GHD Hip Extension Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min 5 rounds: 10 Hang Power Clean (125/185 lb) 200-ft. Walking Lunge Stimulus & Goals
Workout 3: 15 min 3 sets: 10 GHD Hip Extension / leg 5 Weighted Box Step / leg (20 in) NOTES
Stretching: 10 min Accumulate: :30 Couch Stretch / side :30 elevated pigeon pose / side :30 Sit and Reach stretch  Warm up
1 set: 2:00 Row, Assault Bike, or Skierg (conversation pace) 10 Leg Swing / leg (forward and backward) 10 Push Up to Down Dog 1 set: 1:00 row, bike, or ski 10 Box Steps-overs 20/24 in) 10 jump squat 1 set: :30 row, bike, or ski 5 Box Jumps (20/24 in) 10 Up-Downs 5 Box Jump Over (clear the box) – Scale the height as needed. 5 barbell Shoulder Press 5 Push Press 5 Push Jerk 2 sets: 10 shoulder-to-overhead – Rest 1:00 between sets. RX For time: 30 Box Jump Over (20/24 in) 20 shoulder-to-overheads (95/135 lbs) 10 Rope Climb – Must clear the box. INTERMEDIATE For time: 30 box jump-overs (20/24 in) 20 shoulder-to-overheads (75/115 lbs) 5 rope climbs – Must clear the box. BEGINNER For time: 30 Box Steps (20/24 in) 20 shoulder-to-overheads (55/75 lbs) 5 Pull-to-Stands Post-workout: 7 sets: 1 strict Weighted Pull up Competition: Rest Day STRETCHING Accumulate: 2 sets: :30 Calf Stretch / leg :30 Lacrosse Ball Roll / Foot  WARM-UP
1 set: 2:00 Row, Assault Bike, or Skierg (conversation pace) 10 Leg Swing / leg (forward and backward) 10 Push Up to Down Dog 1 set: 1:00 row, bike, or ski 10 Box Steps-overs 20/24 in) 10 jump squat 1 set: :30 row, bike, or ski 5 Box Jumps (20/24 in) 10 Up-Downs 5 Box Jump Over (clear the box) – Scale the height as needed. 3 sets: 3 box jump-overs 2 shoulder-to-overhead 1 Rope Climb NOTES
RX 5 rounds for time with a partner: 20 Front Squat (75/115 lb) 30 Kettlebell Swing (53/70 lb) 40 partner medicine-ball sit-ups (14/20 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. INTERMEDIATE 5 rounds for time with a partner: 20 front squats (65/95 lb) 30 kettlebell swings (35/53 lb) 40 partner medicine-ball sit-ups (10/14 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. BEGINNER 5 rounds for time with a partner: 20 Goblet Squat (26/35 lb) 15 kettlebell swings (26/35 lb) 20 Situps – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. Competition: 75 min Warm up: 20 min See Above Workout 1: 10 min For time: 30 Box Jump Over (20/24 in) 20 shoulder-to-overheads (95/135 lbs) 10 Rope Climb – Must clear the box. Stimulus & Goals
Workout 2: 15 min Front Squat: – Build to a 3-rep-max. – Rest 2:00-3:00 between attempts. NOTES
Workout 3: 20 min On a 20:00 clock: 5 sets for reps: 0:00-2:00 200-m Run Max Burpees 2:00-4:00 – Rest Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Upper Back 1:00 Foam Roll Quad  WARM-UP
3 sets: 10 reps or :30 of each movement: saddle stretch Samson stretches PVC Overhead Squat(weight in heels) Strict Situps (minimal arm movement) Good Mornings (neutral spine) Strict Pullup (full ROM) Strict Ring Dips (full ROM) 1 set: 2 x :30 Row // Chest and torso upright. 2 x :30 row // Hold the end of the stroke for :01. 2 x :30 row // Return the arms before the knees band. 2 x :30 // Speed up the cadence, but still extend the arms before the knees bend. 2 sets: 150-m row, holding 1:45-2:30/500-m pace Rest 1:00 NOTES
RX / Intermediate For time: 2,000-m Row BEGINNER For time: Max distance row in 8:00 Post-workout: 3 sets: Max unbroken Strict Ring Dips 1:00 plank hold Stimulus & Goals
Competition: 85 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 20 min For time: 15-12-9: strict handstand push-ups *Complete 21 Situps after each set. 15-12-9: Strict Ring Dips *Complete 21 sit-ups after each set. 15-12-9: Pushups *Complete 21 sit-ups after each set. Stimulus & Goals
Workout 3: 15 min 5 sets: 5 Chin up (supinated grip) 5 wide-grip Pullups (pronated grip) 10 alternating DB Renegade Row NOTES
Stretching: 10 min Accumulate: 2 sets: :30 Samson stretches / side :30 elevated pigeon pose / side  WARM-UP
3 rounds: Run 200m (slow | medium | fast) 25 ft Alternating Spiderman Stretch and reach - Side Lunge - Samson stretches 25 ft knee huggers | standing Figure 4 stretch | High Knees in place 10 Air Squats 25 ft Standing Quad Stretch - butt kickers 25 ft duck walk - Standing Toe Touches - Inch-worm 5 Burpees 5 Kip Swing + 3 kips 5 Pullups 3 Chest-to-Bar Pullups 3-6 Chest-to-Bar Pullups 1 round: 10 Air Squats (should be completed in :20 or less) 5 Burpees-to-target (should be completed in :30 or less) 3 chest-to-bar pull-ups (should be completed in 1 set) – Full mini-round should take less than 1:30. If not, reduce volume to 21-14-7. RX AMRAP 20: 30 Air Squats 20 Burpees-to-target (6 in) 10 Chest-to-Bar Pullups INTERMEDIATE AMRAP 20: 30 air squats 20 burpees-to-target (2 in) 10 Pullups BEGINNER AMRAP 20: 21 air squats 14 burpees 7 banded strict pull-ups Competition: Rest Day Stretching: Accumulate: 1:00 Couch Stretch / leg 1:00 Banded pull aparts  WARM-UP
2 sets: 10 slow calf raises 10 Plate toe taps 10 Box Steps 10 drop-and-land off of the plate 5 step-ups + squat landing/leg 10 Box Jumps + step-down (alternating step-down leg) 5 box jumps + squat landing 5 box jumps + slow rebound 5 box jumps 1 set: 10 clean Deadlift (empty barbell) 10 High Pull Clean (empty barbell) 10 Hang Power Clean (empty barbell) 10 touch-and-go power cleans from mid-shin (empty barbell) 10 jump and lands (no bar; hands at shoulders). 10 jump, punch, and lands with arms extended overhead (no bar). 10 Push Jerk (empty barbell) 10 hang power clean and jerks (empty barbell) Every 2:00 for 5 sets: 2 hang power clean and jerks – Building up in load. NOTES
Pre-workout: Every 2:00 for 5 sets: 2 Power Clean – Must be touch-and-go. RX AMRAP 10: 2 Hang Power Clean and Jerk (105/155 lb) 4 Box Jumps (20/24 in) 8 Pushups INTERMEDIATE AMRAP 10: 2 hang power clean and jerks (75/115 lb) 4 box jumps (20/24 in) 8 push-ups BEGINNER AMRAP 10: 2 hang power clean and jerks (35/45 lb) 4 box step-ups (12/20 in) 8 knee push-ups Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 10 min Every 2:00 x 5 sets: 12/18-calorie Row 1-5 ring Muscle Up NOTES
Workout 3: 30 min 5 sets for completion: 100-m backward Sled Drag (25/45 lb) 15 Back Squat (95/135 lb) Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves 4/23
RX AMRAP 10: 2 Hang Power Clean and Jerk (105/155 lb) 4 Box Jumps (20/24 in) 8 Pushups 4/24 RX AMRAP 20: 30 Air Squats 20 Burpees-to-target (6 in) 10 Chest-to-Bar Pullups 4/25 RX For time: 2,000-m Row 4/26 RX 5 rounds for time with a partner: 20 Front Squat (75/115 lb) 30 Kettlebell Swing (53/70 lb) 40 partner medicine-ball sit-ups (14/20 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. 4/27 RX For time: 30 Box Jump Over (20/24 in) 20 shoulder-to-overheads (95/135 lbs) 10 Rope Climb – Must clear the box. 4/28 RX For load: 1-rep max Deadlift 4/29 RX 5 rounds for time: 200-m Run 15 Wall Balls (14/20 lb)(9/10 ft) 10 Toes-to-Bar |