WODs 260405 - 260411

4/5-4/11

Monday

Shoulder Press

4 x 8 reps @ 75%

WOD

9 minute  AMRAP

12 Wall Balls (20/14)

9 Push-ups

6 Power Cleans (155/105)


Tuesday

Deadlift 

4 x 8 reps @ 75%

WOD

4 Rounds For Time

30 Double-unders

12 DB Incline Bench Press (pick weight)

8 Strict Chest To Bar Pull-ups


Wednesday

Row 500 Meters

Then,

3 Rounds

12 Front Squat (95/65)

25 Sit-ups

12 Hang Power Snatch (95/65)

Then,

Run 400 Meters


Thursday

Bench Press

4 x 8 reps @ 75%

WOD

21-15-9 Rep Rounds For Time

Sumo Deadlift High Pulls (95/65)

Ring Dips


Friday

Back Squat

4 x 8 reps @ 75%

WOD

Three 5 minute AMRAPs. Rest 3 minutes between AMRAPs

5 Devils Presses

10 V-ups

5 Strict Pull-ups


Saturday

For Time

5-10-15-10-5
Handstand Push-ups
Deadlifts (225/155)
Row, Calories



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