WODs 240414 - 240420

4/14-4/20

Monday

Strength:

Bench Press

4x8 reps

As Heavy As Possible 

Rest 90 seconds between sets

WOD

7 minute AMRAP

5 Deadlifts (255/165)

Air Bike 10/8 Calories


Tuesday

Strength

Back Squat

4 x 8 reps

As Heavy As Possible

Rest 90 seconds between sets

WOD

10 minute ascending AMREP 

5-10-15-20-25-30….

Double-unders

Air Squats


Wednesday 

4 Rounds For Time

Run 400 Meters

10 Power Cleans (135/95)

10 Ring Dips

10 Push Jerks (135/95)


Thursday

Strength

Deadlift 

4 x 6 reps

As Heavy As Possible

Rest 90 seconds between sets

WOD

30-25-20-15

Calorie Row

Sit-ups

Wall Balls (20/14)


Friday

WOD 1

Every 90 seconds for 15 minutes (10 sets)

6 Russian KB Swings

3R/3L KB Cleans

6 KB Thrusters

Men 55lbs/Women 35lbs

WOD 2

For Time

10 minute AMRAP

100 Single-unders

10 2-push-up Burpees


Saturday

‘Pump You Up 2’

4 Rounds of 45 Seconds Work/15 Seconds Rest For Max Reps At Each Station

  1. Bench Press (135/85)
  2. Supine Ring Rows
  3. Back Squat (155/105)
  4. Barbell Curls (70/45)
  5. Barbell Skull Crushers (60/40)
  6. AbMat Sit-ups
  7. Rest 60 seconds between rounds

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