WODs 250420 - 250426

4/20-4/26

Monday

4 Rounds For Time 

40 Double-unders

8 Front Squats (135/95)

12 Strict Pull-ups

Rest 1 minute between rounds 


Tuesday

Shoulder Press

3 x 7 reps

Increase weight on each set

WOD

3 Rounds For Time

100ft Front Rack KB Carry(switch hands at 50ft)

15 Russian KB Swing

12 Single KB Hang Squat Cleans(6 right/6 left)

9 KB Crush Push-ups

Men 55lbs/Women 35lbs


Wednesday 

Row 500 Meters

Then,

21-15-9

DB Burpees (pick weight)

Hang Power Cleans (95/65)

Then,

Row 500 Meters


Thursday

Run 400 Meters

21 KB Swings (55/35)

21 Pull-ups

Run 400 Meters

15 KB Swings

15 Pull-ups

Run 400 Meters

9 KB Swings

9 Pull-ups


Friday

20 minute AMRAP

3 Thrusters (115/75)

6 Toes To Bar

9 Lateral Burpees Over Barbell


Saturday

4 Rounds For Time

Run 400 Meters

9 Power Snatches (115/75)

15 Push-ups

9 Box Jumps (24/20)

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