WODs 260426 - 260502

4/26-5/2

Monday

Strength

20 minutes to establish a 1 RM Dead-lift

WOD

3 Rounds For Time

Row 250 Meters

12 Front Squats (95/65)

8 Handstand Push-ups


Tuesday

Strength

20 minutes to establish a 1 RM Bench Press

WOD 

3 Rounds For Time

Run 200 Meters

20 Wall Balls (20/14)

15 Ring Dips


Wednesday 

4 rounds, each round for time, of:

Run, 400 m

3 rounds of

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 1:30 between each round.


Thursday 

Strength

20 minutes to establish a 1 RM Shoulder Press

WOD

21-15-9 rep rounds for time

Row, Calories

DB Floor Press (pick weight)

Box Jump (24/20)


Friday

Strength

20 minutes to establish a 3 RM Back Squat

WOD 

12 minute AMRAP

20 Air Squats

10 Ring Dips

5 Hang power cleans (135/95)


Saturday

For time:
25 Burpees
50 Russian Kettlebell Swings (55/35)
25 Pull-ups

50 Russian Kettlebell Swings

25 Burpees

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