WODs 220403 - 220409

 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)