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)
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