
WOD 4.18.22
CrossFit, WOD
A. Superset
Back Squat
3-3-3-3-3
Strict Pull Up
3-3-3-3-3
B. For time:
21-15-9 reps of:
Thruster 43/30KG
Kettlebell Swing 1.5/1P
Then, 21-15-9 reps of:
Pull Up
Kettlebell Swing

WOD 4.17.22
CrossFit, WOD
A. Superset
Bench Press
3-3-3-3-3
GHD Sit Up
5 x 10-20 reps
B. As many rounds as possible in 15 minutes:
40 Double Under
12 Hang Power Snatch 43/30KG
4 Handstand Push Up
40 Double Under
12 Hang Power Snatch 43/30KG
8…

WOD 4.16.22
CrossFit, WOD
A. Deadlift
5-5-5-5-5
B. For time:
1 Mile Run
Then,
40 Wall Ball 25/20LKB
20 Chest to Bar Pull Up
30 Wall Ball 25/20LKB
15 Chest to Bar Pull Up
20 Wall Ball 25/20LKB
10 Chest to Bar Pull Up
10 Wall Ball 25/20LKB
5…

WOD 4.15.22
CrossFit, WOD
A. Split Jerk
3-3-2-2-1-1-1
B. "Freddy's Revenge"
5 rounds for time:
5 Shoulder to Overhead 84/61KG
10 Burpee

WOD 4.14.22
CrossFit, WOD
A. Superset
Front Squat
2-2-2-2-2
Skin The Cat
2-2-2-2-2
B. As many rounds as possible:
15 Deadlift 61/43KG
1 Rope Climb
15 Deadlift 61/43KG
1 Rope Climb
15 Deadlift 61/43KG
2 Rope Climb
15 Deadlift 61/43KG
2…

WOD 4.13.22
CrossFit, WOD
A. Work up to a heavy
20M Prowler Push
B. 5 rounds for time:
400M Run
25 Kettlebell Swing 1.5/1P

WOD 4.12.22
CrossFit, WOD
A. Every minute for 6 minutes:
5 Squat Snatch @ 50%
B. "Cindy"
As many rounds as possible in 20 minutes:
5 Pull Up
10 Push Up
15 Squat

WOD 4.11.22
CrossFit, WOD
A. Superset
Push Press
5-5-5-5-5
Straight Body Lift
3-3-3-3-3
B. For time:
15 Clean and Jerk 61/43KG
30 Toes to Bar
10 Clean and Jerk
20 Toes to Bar
5 Clean and Jerk
10 Toes to Bar

WOD 4.10.22
CrossFit, WOD
A. Every minute for 10 minutes:
Strict Pull Up
Pick a number of repetitions that you can sustain for all 10 minutes.`
B. For time:
40-30-20-10 reps of:
Calorie Row
Wall Ball 20/14LB, 10/9FT
Sumo Deadlift High Pull…

WOD 4.9.22
CrossFit, WOD
A. Work up to a heavy
Split Snatch
B. As many rounds as possible in 15 minutes:
10 Deficit Handstand Push Ups 4/2"
20 Pistol, alternating
30 Abmat Sit Up