WODs 230326 - 230401

 3/26-4/1

Deload Week

Monday

Strength

Back Squat

5 reps each @ 40%, 50%, 60%

WOD

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups

Tuesday

Strength

Shoulder Press

5 reps each @ 40%, 50%, 60%

WOD

3 Rounds For Time

100 Meter Farmers Carry (50lb DBs/35lb DBs)

8 Power Cleans (155/105)

15 Ring Push-ups

Wednesday

5 Rounds For Time

Row 15 Calories

10 Burpee Box Jump Overs

10 Chest To Bar Pull-ups 

Thursday

Strength

Deadlift 

5 reps each @ 40%, 50%, 60%

WOD

3 Rounds of 60 seconds at each station for max reps

Air Bike, Calories

Wall Balls

Push-ups

Hang Power Cleans (95/65)

Rest 1 minute

Friday

Strength

Bench Press

5 reps each @ 40%, 50%, 60%

WOD

12 minute AMREP

Row 50 Calories

40 Double-unders

30 Toes To Bar

20 Power Snatches (95/65)

10 Bar Muscle-ups

Saturday

5 Rounds For Time

15 Kettlebell Swings (55/35)

10 Box Jumps

5 Clean & Jerks (155/105)