WODs 4/3-4/9
Monday:
Strength:
Every minute on the minute for 7 minutes complete:
5 Back Squats @ 70% of 1 RM
WOD:
In 10 minutes complete as many rounds as possible:
5 Standing Broad Jumps (each jump must cover at least 6 ft for men & 4 feet for women)
10 Chest to Bar Pull-ups
Tuesday:
Strength:
12 minutes to establish a 1 RM
Clean & Jerk
WOD:
Every minute on the minute for 10 minutes:
Max Effort Clean & Jerk @ 50% of 1 RM (even minute)
Max Effort Medicine Ball Sit-ups (odd minute)
Wednesday:
Strength:
Close Grip Bench Press
7 x 3 reps @ 85% of 1 RM
WOD:
21-18-15-12-9-6-3
Hand Release Push-ups
30-27-24-21-18-15-12
Double-unders
Thursday:
Partner WOD
8 Rounds for Time
P1: Row 500 Meters
P2: 3 Rounds
7 Power Cleans (135/95)
10 Ring Dips
Friday:
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Saturday:
Four rounds for time:
Run 400 Meters
25 Hang Squat Snatches (men 75lbs/women 50lbs)
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