Helen
3 RFT
Run 400m
21 KBS
12 Pull-ups
Rest 5 minutes
Annie
50-40-30-20-10
Double Unders
Sit-ups
Rest 5 minutes
Karen
150 Wall Balls for time
APRIL FOOL’S
In Teams of 3 accumulate
15,000/12,000 or 9,500/6,500#
Ground to Over Head
Then… Choose one of the above Girl Workouts.
3×3 Back Squats @ 65%
3 Rounds:
5 Burpee CTB Pull-ups
10 Power Snatches (115/80#)
20 Box Jump-Overs
Sweat Class
8 Rounds of
You Go, I Go
3 C2B Pull ups
6 Burpees
9 Air Squats
800 m Run (alternate every 200m)
50 Box Jump Overs
800 m Run (alternate every 200m)
50 Box Jump Overs
8 Rounds of
3 C2B Pull ups
6 Burpees
9 Air Squats
All Classes
AMRAP 20:
2 Rope Climbs
16 Push-ups
50′ Walking Lunge
*work in rope climbs or subs throughout workout
AMRAP 8
Ascending Rep Scheme, 2, 4, 6, 8…
Power Cleans 135/95#
Bar Over Burpees
Deadlifts
5-5-4-4-3-3
Teams of 2
5 Rounds:
10 Burpees
10 Toes-to-Bar
25/20 Calorie Row
Sweat Class
5 Rounds:
10 Burpees
10 Toes-to-Bar
25/20 Calorie Row
Rest 2:00 minutes between rounds
Durante’s Core
5 rounds for time:
10 Hollow Rocks
10 V-ups
10 Tuck ups
10 second Hollow Hold
5×2 Overhead Squat
With a Partner, for Time:
100 KB Swings 53/35#
100 Walking Lunges
100 Sit-Ups
Split up reps between partners in any way.
Sweat Class
Skill: Pull-ups
5 Rounds NFT
5 Beat Swings
5 Strict Pull-ups
With a Partner, for Time:
100 KB Swings 53/35#
100 Walking Lunges
100 Sit-Ups
Split up reps between partners in any way.
OPEN WOD 17.5
10 rounds for time:
9 thrusters
35 double-unders
RX Men = 95#, RX Masters 55+ = 65#
Scaled Men = 65# & single unders, Masters 55+ = 45# & single unders
RX Women = 65#, RX Masters 55+ = 45#
Scaled Women = 45# & single unders, Masters 55+ = 35# & single unders
Morning WODs & SWEAT
AMRAP 4:
8 KBS (53#/35#)
8 KB Alternating Reverse Lunges
*rest 4 mins*
AMRAP 4:
8 Box Jumps (24″/20″)
8 TTB
*rest 4 mins*
AMRAP 4:
8 Cal Row
8 Burpees over the Erg
*rest 4 mins*
AMRAP 4:
8 Wallballs (20#/14#)
8 Medball Cleans
FRIDAY NIGHT LIGHTS – OPEN WOD 17.5
10 rounds for time:
9 thrusters
35 double-unders
RX Men = 95#, RX Masters 55+ = 65#
Scaled Men = 65# & single unders, Masters 55+ = 45# & single unders
RX Women = 65#, RX Masters 55+ = 45#
Scaled Women = 45# & single unders, Masters 55+ = 35# & single unders
