CrossFit, Strong, Sweat WODs Mon April 8th 2019

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


A.) 20 rep Back Squat
You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you’re about to vibrate off the floor about 14 reps in. Dig Deep!!

B.) 14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or Bike or 200m Run
9 Deadlifts 225/155

*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18.


Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps
B. One-Arm DB Overhead Press (note new rep scheme)
1 x 10-12 (light, warmup, per arm)
2 x 6-8 (heavier/challenging, per arm)
C. DB Incline Bench Press – Build to challenging set of 10 reps
Rest 2-3 min, then with the same weight as the 10-rep set, complete:
5 reps every 30 seconds for as long as possible unbroken (4-min cap)
D. EMOM x 12 min (alternating):
10-12 Reps DB Lateral Raises
6-12 Reps Dynamic Push-ups (see video demo)
10-12 Reps Lying DB Tricep Extensions
Rest 4 min
E. EMOM x 12 min (alternating):
10-12 Reps “Plate Raises” (from waist to overhead, strict)
6-12 Reps Ring Push-ups
12-15 Reps Bentover Rear-Delt Reverse Flies
(light, focus on retracting scapula at contraction)


A.) 10min. to finish…
5 Rounds:
100m Run
15 Burpees

B.) 10min. to finish…
5 Rounds:
10 Front Rack Lunges (95/65lb bar)
10 American KB Swings 70/53/35
10 Push-Ups

C.) 10min. to finish…
4 Rounds:
20 Alt. DB Snatches 45/30
10 Burpee Box Jumps 24/20″

*3min. Rest between sections
Categories: WOD

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