Straight Through
Run 400m
10 Inch Worms
20 Plank transitions
10 Pause Ring Rows
Run 400m

Gymnastics Test
AMRAP 3 Minutes
Max Rep Strict Pull Ups
REST 4
AMRAP 3
Max Push ups

Gymnastics test will not be re-tested until the END of the next 6 weeks so this is one of those days where if athletes CAN do strict pull ups and/or push ups, allow them to struggle through what may seem like a very small number of reps so they can see big progress. Athletes with zero reps of each should be scaled to the most difficult style of pull up/push up they can do.
Additional Notes/Resources: 2 Easy Ways to Scale Push Ups

12 Rounds
10 S-DB Lunge Walking Lunges 50/35lbs
8 DB Facing Burpees

CONDITIONING
Feel: Cardio Pacing: Sustain
Target Score: 8-14 Minutes Firebreather Score: Sub-8
Scaling:
^–  Lunge: Perform unweighted before scaling to another movement. Scale to Step Ups or Air
Squats if lunges are inaccessible
^–  Burpees: Avoid scaling reps unless athletes are very new or severely de-conditioned
Coach Focus: Metcon is straightforward. Only the most severely de-conditioned athletes should be scaled in burpee volume, otherwise today is a good day for a time cap (15 minutes) so that athletes who need the conditioning get it. Scale loading on lunges, or have athletes lunge unweighted. 10 step ups or air squats may be a good sub if an athlete cannot lunge.

Extra
AMRAP 15 Minutes, teams of 3-5: 50′ Sled Push HAF (Heavy as F%#k)
Team members push 50′ at a time. Sled should be extremly heavy, but never requiring more than 2 stops to complete 50′. Teams with fewer athletes may require additional rest – this is a strength session, not a metcon.

3 rounds
10 Empty Bar Thrusters 10 Bar Facing Burpees
Then,
3 times through starting with an empy bar and adding weight each round
1×3 Power Position Squat Clean, Jerk last rep
1×3  Hang Squat Clean + Jerk last rep
1×3 Tempo pull squat clean + jerk last rep

New Cycle is here. Squat clean and split jerk is the focus lift

Lifting Test
Find a 1RM Squat Clean and Split Jerk

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: Heavy Rest: As Needed
Coach Focus: Ahead of building to a 1RM Squat Clean and Jerk athletes should be very well warmed up and prepped through positional work before adding weight to their barbell. Coaches should plan on 10-15 minute warm up ahead of loading barbells to ensure athletes are best prepared to lift heavy. By design, the skill work that follows is only 10 minutes so coaches should allow athletes ~20 to build to a heavy clean and jerk.
Additional Notes/Resources: Split Jerk Tips – Bent Back Leg in the Catch

Conditioning
The lift should take a majority of the time
Pick 1 of the following skills and practice as an EMOM for 10 minutes.
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)

Wod Wars Past Event 1- this is a warm up for murph prep.
If you have been missing murph prep scale the second part of this way way way back

Event 1:

Teams of 3
For Time: 10 Min Cap
400M Med Ball Run (Team)

1 Athlete works at a time:
60 Single Arm Alternating DB Hang Snatch
60 Wall Ball Shots
60 Toes to bar

400M Med Ball Run (Team)

Scaling Key:

RX: Medicine Ball 30/20, DB Hang Snatch 70/50

Masters 35/45 & Intermediate: Medicine Ball 20/14, DB Hang Snatch 50/35
Novice: Medicine Ball 20/14, DB Hang Snatch 35/25, Ring Hanging Knee Raises

Wod 2- Week 3 of Murph Prep

For Time- skip the last section of this if you havent been practicing

Run 800m,
then 4 Rounds of:
10 Pull ups
20 Push Ups
30 Squats Then,
Run 800m,
then 3 Rounds of:
10 Pull ups
20 Push Ups
30 Squats Then,
Run 800m
If you plan to perform Murph with a vest, wear one.
Post workout: foam roll quads, glutes, and lats.
SKip

Its our GRAND OPENING!
There are no early morning wods today. Grand Opening starts at 10am and goes until 1. Come out and have fun.

Today is your lucky day, Friday the 13th and the Aprils Drool Day Retest
3:00 Machine of Choice
-Then- AMRAP 3:00
20 Lateral Line Hops 10 Walking Lunges
5 Box Jump Overs

Retest April Drools Day last done April 8th
Rx
5 Rounds
21 Lateral Burpees Over Rower (or a bar if you are using ski erg or running)
21 Box Jump Overs 24/20″
Row ski or run 600/500
32 minute cap

Scaled
4 Rounds
21 Burpees
21 Box Jump Overs 20/16″
Row 500/400m
32 minute cap


CONDITIONING
Feel: Cardio Pacing: Sustain
Target Score: 24-30 Minutes Firebreather Score: Sub-22 Minutes
Scaling:
^–  Burpees: Should not exceed 2 minutes in any round, but should only be scaled for highly de-conditioned
athletes.
^–  BJO: Should not exceed 2 minutes to complete in any round, or box height and/or reps should be
reduced. Use Open standard requiring a step-down. Reduce box height before reps.

Coach Focus: 32 minute cap on the workout (although most should finish in under 30) means the warm up focus should be on getting blood-flow and getting right to work. Today’s cardio test will take most athletes between 24 and 30 minutes, with 30 minutes (6 minutes per round) being the longer end. This is intended to be a highly accessible workout where most athletes can do this as prescribed. Athletes will benefit from using any machine, however skiing should be reserved for athletes who are familiar with the machine and can maintain a steady pace, otherwise run or row. Athletes not using a rower should perform lateral burpees over a loaded barbell.
Additional Notes/Resources: N/A
COMPETITOR EXTRA
Stimulus: Stamina Rest: As Prescribed Target Score: N/A
Firebreather Score: N/A Scaling:
^–  Ring Dip: Banded Ring Dips, Ring Push Ups, or Ring Supports (:05-:20/round)
Coach Focus: Creating the stability and strength to perform a ring dip starts with practice. There is a large neurological component to a ring dip (mind-muscle connection) so most athletes should start by performing a ring support before “graduating” to the ring push up or banded ring dip. Stability must be there to avoid an unnecessary injury.
Additional Notes: N/A