Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WOD April 17




Karaoke (Down and Back)

Frankenstein Kicks

Bear Walk

Crab Walk

10 Push-ups

Fitness Level Substitution: Knee Push-ups

Inch Worm

30 Air Squats broken up into as many sets as you want

Skills / Strength


8 Sets (:30 Rest)

5 Jump Squats (Jump as high as you can on every rep)

We want to work on our explosive power.  Perform 8 sets resting only 30 seconds between each set.  Put 100% effort into every rep or you are wasting your time.



For Time

30 Thrusters  (Men: 95lb / Women: 65lb / Beginner: 35lb)

Fitness Level Substitution: Push Presses

60 Double-unders

Fitness Level Substitution: 2 X Single-unders

Equipment Substitution: Tuck Jumps

30 Wallball Shots (Men: 20lb to a 10′ target / Women: 16lb to a 10′ target / Beginner: 10lb to an 8′ target)

Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb)

Fitness Level Substitution: Push Presses

60 Double-unders

30 Sumo-deadlift High-pulls (Men: 95lb / Women: 65lb / Beginner: 35lb)

60 Double-unders

Go through the list of movements on time as fast as you can.  Post your time to comments.

Coach’s Tip: Don’t get hung-up on double-unders.  Keep in mind that it takes advanced jump ropers anywhere from 30 seconds to a minute to complete 60 double-unders.  We want you to be able to keep moving, so if you do not have double unders, scale in a way that keeps you moving through this work-out.  Then, spend time before or after the WOD to hone your skills.




Wallball Shot

Wallball Shot


Sumo-deadlift High-Pull

Sumo-deadlift High-Pull



Double-unders till you get mad and throw the rope against the wall, 1 max set of double-unders, or triple-under practice.

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