CrossFit ,Strong, Sweat WODs Wed April 10th 2019

Get your BINGO squares completed before the end of the month!


“Pump Session ”

As Many Rounds As Possible In 25min.

20/15 Cal Assault Bike
10 Incline DB Bench Press 50/25s
50 Double Unders
15 Pull-Ups

*Rest 90sec. After Each Round

*Do a round FAST, then rest 90sec. and repeat.
*put one end of your bench on top of some plates to get it to an incline of about 30-45 degrees
*A lot of you guys are very strong on bench so feel free to use 70s for ADV.
*Score is your slowest round
B.) DB Bent Over Ladder:

*70/45lbs. or more
*Complete 10 on the right, then 10 on the left, then 9 on the right, then 9 on the left, and so on…
*Keep form and time under tension a priority.


Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:
“Stop” Deadlifts – Reps 5-4-4-3-3 (increasing weight EVERY SET)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-4-3-3 (increasing difficulty to tough set of 3 reps)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min
B. Pendlay Rows – Build to challenging set of 5 reps
Then complete 3 sets of 6 reps @ 10-15% less than top 5-rep set

C. Rear-Foot Elevated Split Squat
5 x 5 (increasing weight to top set of 5 reps per leg)
***Start light so that only the last 2 sets are truly “challenging”
Use the “Back-Rack” Position if comfortable with heavy weights, otherwise DB’s or KB’s held by side, or front-rack position

D. AMRAP 6 min:

6 Burpee Box Step-ups (DB in each hand)
12 Russian KBS (HEAVY)
18 GHD or Decline Sit-ups
E. Banded Leg Curls – 2-3 x 20-25 reps
***See video regarding elevation of hips for more range of motion
Select band thickness to reach a difficult set within rep range
Hold and contract for one second at the top of each rep


35min. to get as much work done as possible. You are on your OWN time. As soon as you finish a section, rest 90sec. and keep chipping away.

6 Rounds:
10/7 Cal Assault Bike
10  Perfect Push Ups (hard)

Must Rest 90sec Then;

6 Rounds:
10/8 Cal Row
10 DB Deadlifts 70/50s

Must Rest 90sec. Then;

6 Rounds:
15 Wall Balls 20/14
5 DB Burpee Power Cleans 50/35s

Must Rest 90sec. Then;

For Time:
50 “A” Squats

**Once you finish everything, rest 90sec. again and then go back through. Change push ups to Floor Press if you get there again.

Categories: WOD