00:22 - Monday

04:45 - Tuesday

15:40 - Wednesday

20:50 - Thursday

23:50 - Friday

27:19 - Saturday

**Monday - April 13th**

Warm up:

3 minutes running

10 hippity hoppity

10 pushup to inchworm

10 spiderman lunge and twist

10 squat hip raise

10 power snatch

WOD:

For time:

140 power snatch (100 barbell)

*On the top of the minute 5 front squat (single sided implement alternate sides each round)

**If you are doing ground to overhead with a plate, complete as many reps as possible in 10 minutes

Post WOD Mobility:

2 minute glute roll

2 minute calf roll

**Tuesday - April 14th**

Warm up:

3 rounds:

20 seconds:

Single under / lateral hopline hop

Burpee

Lunge and twist

Plate bent over row

Strength:

4 superset rounds, rest as needed between rounds:

10 dip (bench, box, chair)

10 man maker (pushup + bent over row on chair/box/bench)

WOD:

“Annieish”

50-40-30-20-10

Double under / lateral hop

Situp

Squat jump

**Wednesday - April 15th**

Warm up:

3 rounds:

20 second bear crawl

20 second burpee broad jump

20 second high knees

3 rounds

5 cobra to downward dog

10 Cossack squat

10 squat and reach

Skill:

4 rounds on a 3 minute clock:

10-20 quality and controlled pistol

10-14 seated strict press

WOD:

3 rounds for time:

800 meter run

30 hang power clean (15L/15R)

30 shoulder to overhead (15L/15R)

**Thursday - April 16th**

Warm up:

4 rounds:

:20 at each movement

Good morning

Russian twists

Burpee

Lunge and passthrough

Bear crawl

WOD:

3 rounds of 2 minute AMRAP:

30 Swing

Max v-up/ lemon squeeze in remainder of time

-Rest 2 minutes then

3 rounds of 2 minute AMRAP:

25 sumo deadlift high pull

Max jump and tuck in remainder of time

**Friday - April 17th**

Warmup:

2 rounds, 30 seconds at each station:

Single under / lateral hop

Jumping spiderman

Sumo foldover

Air squat

Mobility:

Spend 10 minutes smashing calves, triceps and quads

Fundraiser WOD 2:

For time:

100 double under

21 burpee

75 double under

15 burpee

50 double under

9 burpee

**Saturday - April 18th**

Warm up:

30 air squat

10 pushup

10 inchworm

10 squat hip raise

20 air squat

10 pass through

10 around the world

10 broomstick/PVC thruster

WOD:

20 minute AMRAP:

20 Russian twist

15 deadlift

10 thruster