WODs 4/10-4/16
Monday:
Strength:
Clean & Jerk
5 reps @ 65%
3 reps @ 70%, 75%
2 reps @ 85%, 90%
WOD:
For Time:
24-18-12
Kettlebell Swings (men 55lbs/women 35lbs)
9-6-3
Bar Muscle-ups
Tuesday:
Strength:
Back Squat 5 x 5 reps
increase weight on each set
WOD:
Four Rounds For Time On Each Round:
Run 400 Meters
Rest 1 minute
OR
Four Rounds For Time On Each Round:
Air Bike 1,200 Meters
Rest 1 minute
Wednesday:
Strength:
Snatch 5 x 3 reps
WOD:
Helen
3 Rounds For Time
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
Thursday:
Strength:
Front Squat 5 x 3 reps
WOD:
10 minute AMRAP
5 Strict Handstand Push-ups
10 DB Hang Squat Cleans*
10 Weighted Box Step-up*
*pick load. Use the same pair of DB’s for cleans and step ups
Friday:
Strength:
Power Snatch 5 x 3 reps (touch and go)
Overhead Squat 5 x 3 reps
WOD:
4 minute max distance row. (set rower dampener on 3)
Saturday:
Partner WOD
10 Rounds For Time (5 rounds each)
P1: Run 400 Meters
P2: 10 Squat Cleans(135/95)
10 Burpees
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