WODs 260419-260425

4/19-4/25

Deload week


Monday

Strength

Bench Press

10 reps @ 40%, 45%, 50%

8 reps @ 55%, 60%

WOD

12 minute AMRAP

35 Double-unders

12 Pull-ups

9 Burpees


Tuesday

Strength

Back Squat

10 reps @ 40%, 45%, 50%

8 reps @ 55%, 60%

WOD

21-15-9 Rep rounds for time

Russian Kettlebell Swings (55/35)

Kettlebell Crush Push-ups

Goblet Squats (55/35)


Wednesday

For Time

Run 400 Meters

Then,

5 Rounds

9 Power Cleans (135/95)

7 Box Jumps (24/20)

5 Bar Muscle-ups (Chest To Bar Pull-ups)

Then,

Run 400 Meters


Thursday

Strength

Shoulder Press

10 reps @ 40%, 45%, 50%

8 reps @ 55%, 60%

WOD

3 Rounds For Time

Row 20 Calories 

50 Double-unders


Friday

Strength

Dead-lift

10 reps @ 40%, 45%, 50%

8 reps @ 55%, 60%

WOD

10 minute AMRAP

3 Wall Walks

25 ft Walking Lunge

12 Alternating Arm DB Snatch (pick weight)

25 Ft Walking Lunge


Saturday

For Time

Row 500 meters,

Then,

21-15-9 Rep Rounds

DB Hang Squat Cleans

1 Push-up Renegade Rows

DB Push Press

Then,

Row 500 Meters


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