Strength/Skill
April Challenge
WOD
BUY IN: 1 min plank hold, each second counts a rep and once you have to lower, you cannot resume plank.
Then:
5rounds of
8 x Ring dips
12 x Medball Squat Cleans 9/6
200m run
BUY OUT: 1min plank hold, each second counts as a rep and once you have to lower, you cannot resume plank.
20min cut off
Score is total reps (20 for each round) plus the 2 x plank holds total: i.e. if you achieve a 1min plank hold and 4 full rounds of ring dips and squat cleans and runs, then that’s 60 + 80 = 120
Strength/Skills
April Challenge
WOD
16min EMOM
3 x snatch 40/30
3 x Front Squat 40/30
Max DU’s – only count total DU’s for score peformed over entire EMOM as your score.
Strength/Skill
April Challenge
WOD
3RFT
25 x Wall balls 9/6
15 x T2B
10 x MB Sit ups 9/6
50m MB run (not overhead)
20min cut off
Strength/Skill
April Challenge
WOD
4-8-12-16-12-8-4
Deadlifts 80/60
300m Run (the -) – run to end of the cul-de-sac on the left from the driveway.
Go heavy for this one guys, but as always, only as heavy as you can go without the dreaded hunchback…put that tension on the bar before you lift and use the run as your rest 
Strength/Skills
April Challenge
WOD
5RFT
14 x Shoulder to overhead 40/30
14 x Front Rack Lunges (alternating)
2 x Bar Muscle Ups (or scale to 2 x strict pull ups and 1 x ring dip for each MU)
Strength/Skill – April Focus
Each day you come in to train in April, you’ll do one of the following three options in the 15mins prior to the WOD. You’ll then alternate between the three options each time you come and train. You will all be given a sheet of paper to chart your results.
1) Pull-Ups and Ring Dips – 3 x max sets of STRICT pull ups and 3 x max sets of ring dips. One minute rest between each set. You are to record your max set of each and the scale (ie. 10pull ups green band/8 ring dips blue band.
2) Unbroken Double Unders and 400m run time – in either order, you are to use the stopwatches to time your 400m run time and spend some time working on your double unders to then record your max UNBROKEN set. You are to record this as your run time in minutes and seconds and your max unbroken double unders.
3) 5 x 5 Back Squats or Front Squats (alternate) off racks - off racks, use the time to do 5 x 5 of either front squats or back squats working to heaviest set of 5, record it as BS/kg or FS/kg.
WOD
Power Clean technique therapy then:
10-9-8-7-6-5-4-3-2-1
Power Cleans 60/40
MB Sit ups 9/6
Goblet Squats 24/16
20min cut off
Strength/Skill – April Focus
Each day you come in to train in April, you’ll do one of the following three options in the 15mins prior to the WOD. You’ll then alternate between the three options each time you come and train. You will all be given a sheet of paper to chart your results.
1) Pull-Ups and Ring Dips – 3 x max sets of STRICT pull ups and 3 x max sets of ring dips. One minute rest between each set. You are to record your max set of each and the scale (ie. 10pull ups green band/8 ring dips blue band.
2) Unbroken Double Unders and 400m run time – in either order, you are to use the stopwatches to time your 400m run time and spend some time working on your double unders to then record your max UNBROKEN set. You are to record this as your run time in minutes and seconds and your max unbroken double unders.
3) 5 x 5 Back Squats or Front Squats (alternate) off racks - off racks, use the time to do 5 x 5 of either front squats or back squats working to heaviest set of 5, record it as BS/kg or FS/kg.
WOD
10-11-12-13-14-15-
Ring Press Ups
Airsquats
Sit ups
3 x Deadlifts after each set (represented by the ‘hyphen’ on the rep count above)
18minute cut off.
Strength/Skill – April Focus
Each day you come in to train, you’ll do one of the following three options in the 15mins prior to the WOD. You’ll then alternate between the three options each time you come and train. You will all be given a sheet of paper to chart your results.
1) Pull-Ups and Ring Dips – 3 x max sets of STRICT pull ups and 3 x max sets of ring dips. One minute rest between each set. You are to record your max set of each and the scale (ie. 10pull ups green band/8 ring dips blue band.
2) Unbroken Double Unders and 400m run time – in either order, you are to use the stopwatches to time your 400m run time and spend some time working on your double unders to then record your max UNBROKEN set. You are to record this as your run time in minutes and seconds and your max unbroken double unders.
3) 5 x 5 Back Squats or Front Squats (alternate) off racks - off racks, use the time to do 5 x 5 of either front squats or back squats working to heaviest set of 5, record it as BS/kg or FS/kg.
WOD
13min AMRAP
50m backwards run
5 x t2b
5 x hang cleans 50/40
Strength/Skill – April Focus
Each day you come in to train, you’ll do one of the following three options in the 15mins prior to the WOD. You’ll then alternate between the three options each time you come and train. You will all be given a sheet of paper to chart your results.
1) Pull-Ups and Ring Dips – 3 x max sets of STRICT pull ups and 3 x max sets of ring dips. One minute rest between each set. You are to record your max set of each and the scale (ie. 10pull ups green band/8 ring dips blue band.
2) Unbroken Double Unders and 400m run time – in either order, you are to use the stopwatches to time your 400m run time and spend some time working on your double unders to then record your max UNBROKEN set. You are to record this as your run time in minutes and seconds and your max unbroken double unders.
3) 5 x 5 Back Squats or Front Squats (alternate) off racks - off racks, use the time to do 5 x 5 of either front squats or back squats working to heaviest set of 5, record it as BS/kg or FS/kg.
WOD
Pairs wod
Buy in 100 x DU’s (no scaling option)
then
2RFT
60 x Wall balls (shared)
60x Box Jump 24/20 (shared)
800m run (together)
16min cut off
So, this month we’re going to do something a little different and have set a month long focus for the skills/strength portion of the WODS each day…so here it is….
Strength/Skill – April Focus
Each day you come in to train in April, you’ll do one of the following three options in the 15mins prior to the WOD. You’ll then alternate between the three options each time you come and train. You will all be given a sheet of paper to chart your results.
1) Pull-Ups and Ring Dips – 3 x max sets of STRICT pull ups and 3 x max sets of ring dips. One minute rest between each set. You are to record your max set of each and the scale (ie. 10pull ups green band/8 ring dips blue band.
2) Unbroken Double Unders and 400m run time – in either order, you are to use the stopwatches to time your 400m run time and spend some time working on your double unders to then record your max UNBROKEN set. You are to record this as your run time in minutes and seconds and your max unbroken double unders.
3) 5 x 5 Back Squats or Front Squats (alternate) off racks - off racks, use the time to do 5 x 5 of either front squats or back squats working to heaviest set of 5, record it as BS/kg or FS/kg.
WOD
4 x 4min AMRAPs with 1min rest between – record score in the rest minute and add up for one total rep score at the end (each round is 16reps)
3 x DL 70/50
6 x Push ups
9 x MB Twists 9/6