Category: WOD

📚 Inside This WEEKS Newsletter 🏋️‍♂️ 4/17 CF Games Quarterfinals 🥇 CFML Leader – Mike Thomas ⚖️ Retest Day – Special Guest 🤸‍♀️ Video – Gymnastics Clinic 🇺🇸 April 27, Manion 🏆 Join our team

Strength ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Shoulder to Overhead Workout AMRAP x 15 MINUTES 15 Toes to Bar 15/12 Cal Bike 10 Chest to Bar 10 Shoulder to Overhead

2 SETS AMRAP x 10 MINUTES 400m Run 30 Slam Balls (Athlete Choice) 15 Push-Ups -Rest 2:00 b/t Sets-

Filthy Fifty For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-unders

Overhead Squat 3×8* Strength Workout EVERY 2:00 x 5 SETS 20/15 Cal Row 3 Front Squats -Rest w/ Time Remaining-

Push Press EVERY 1:30 X 7 SETS Workout AMRAP x 15 MINUTES 2-4-6-and so on… Strict Handstand Push-Ups *Complete 3 Bar Muscle-Up + 100m Run after each Set. ** Ring Muscle-Up

EMOM x 24 MINUTES MIN 1 – 20 DB Goblet Alt. Lunges MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest

Bench Press 3×8* Workout Annie 50-40-30-20-10 Double-unders Sit-ups

📚 Inside This WEEKS Newsletter 🏋️‍♂️ CFML Quarterfinal Qualifiers 🥇 CFML Leads – Jacqueline Mills ⚖️ Retest Day – Special Guest 🤸‍♀️ Gymnastics Clinic 🇺🇸 April 27, Manion 🏆 Join our team

EVERY 1:30 x 6 SETS 1 Snatch Deadlift + 2 Hang Snatches* + 1 Snatch* *Option for Power or Squat. Start Light and end Mod-Heavy. Workout FOR TIME 27-21-15-9 Cal Row* Hang Squat Snatches *Alt. Cals… 22-16-12-6