WODs 220424 0 220430

WODs 4/24-4/30

Monday

Strength

7 minute EMOM

3 Front Squats @ 70% of 1RM

WOD

5 Rounds For Time

24 Double-unders

12 Push Jerks (115/75)

8 Chest To Bar Pull-ups

Tuesday

Strength

7 Minute EMOM

3 Dead-lifts @ 70% of 1RM

WOD

8 minute AMRAP

8 Power Snatch (95/65)

8 Lateral Burpees Over Barbell

Wednesday

5 Rounds For Time

10 Close Grip Bench Presses @ 70%

15 Kettlebell Swings (70/55)

20 Sit-ups

Thursday

Strength

7 minute EMOM

4 Weighted Strict Pull-ups (pick load)

WOD

5 Rounds For Time

15 Wall Balls (20/14)

5 Burpee Box Jump Over (24/20)

Friday

Strength

7 minute EMOM

3 Squat Cleans @ 70% of 1 RM

WOD:

3 Rounds For Time

Run 400 Meters

12 Dead-lifts (225/155)

12 Ring Dips

Saturday

4 Rounds For Time:

Run 200 Meters

15 Overhead Squats (95/65)

15 Pull-ups