WODs 3/27-4/2
Monday:
Strength:
Back Squat
5 x 3 reps. All sets at 90% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Time:
Row 250 Meters
10 Burpee Box Jumps (24/20)
15 Ring Dips
Tuesday:
Strength:
15 minutes to establish a 1 RM Squat Snatch
WOD:
For Time:
Cash in: Row 500 Meters
21-15-9
Shoulders To Overhead @ 70% of push jerk 1 RM
Toe To Bar
Cash out: Row 500 Meters
Wednesday:
Strength:
10 minutes to establish a 1RM Power Clean
WOD:
For Time:
Run 400 meters
30 Power Cleans @ 65% of 1 RM
Run 400 meters
Thursday:
"Christine"
Three Rounds For Time:
Row 500 meters
12 Body Weight Dead-lifts
21 Box Jumps (20 inch)
Friday:
Fran
21-15-9 rep rounds for time
Thrusters (95/65)
Pull-ups
Saturday:
Kelly
5 Rounds For Time
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)
No comments:
Post a Comment