WODs 240421 - 240427

 4/21-4/27

Monday

Dead-lift

4 x 6 reps

As Heavy As Possible

Rest 60 seconds between sets

WOD

7 Rounds For Time

7 Chest To Bar Pull-ups

7 Box Jumps (24/20)

7 Toes To Bar


Tuesday

 10 minutes to establish a 1 RM Hang Power Snatch

4 Rounds for Time

15 Ring Dips

Row 15 Calories


Wednesday

Back Squat

4 x 8 reps

As Heavy As Possible

Rest 60 seconds between sets

WOD

For Time

Run 200 Meters

15 Thrusters (95/65)

15 Pull-ups

Run 200 Meters

12 Thrusters

12 Pull-ups

Run 200 Meters

9 Thrusters

9 Pull-ups


Thursday

Bench Press

4 x 8 reps

As Heavy As Possible

Rest 60 seconds between sets

WOD

Tabata Air Bike, Max Calories

Rest 1 minute 

Tabata Dead-lift (135/95)

Perform all 8 intervals of biking, rest 1 minute, then perform all 8 intervals of dead-lift


Friday

WOD 1

Every 2 minutes for 14 minutes

4 Front Squats (135/95)

5 Lateral Burpees Over the Barbell

WOD 2

3 Rounds

20 Front Plank KB Cross Body Drag

10R/10L KB 1/4 Turkish Get-up

10R/10L KB Cross Body Chop

20 KB Dead Bug Bicycle


Saturday

5 minute AMREP

Row 500 Meters

Max RepShoulder Press (95/65)

-Rest 5 minutes-

5 minute AMREP

Row 500 Meters 

Max Rep Push Press (105/75)

-Rest 5 minutes-

5 minute AMREP

Row 500 Meters

Max Rep Push Jerk (115/85)

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