4/9-4/15
Monday
Dead-lift
3 reps each @ 70%+10 lbs 80%+10 lbs
3+ reps,@90% + 10 lbs
WOD
For Time
2 Rounds
50 ft DB Walking Lunges (Hang Position)
20 Toes To Bar
50 ft DB Walking Lunges (Front Rack Position)
15 Pull-ups
50 ft Overhead DB Walking Lunges (both DBs overhead)
10 Chest To Bar Pull-ups
Tuesday
Bench Press
3 reps each @ 70%+5 lbs 80%+5 lbs
3+ reps,@90% + 5 lbs
WOD
5 Rounds, each round for time
6 Bar Muscle-ups (6 Chest To Bar Pull-ups)
5 Box Jumps (30/24)
4 Power Cleans (185/105)
Rest 2 minutes between rounds
Wednesday
For Time
15-12-9-6
Strict Handstand Push-ups
18-15-12-9
Kettlebell Swings (70/55)
25-20-15-10
Row, Calories
Thursday
Back Squat
3 reps each @ 70%+10 lbs 80%+10 lbs
3+ reps,@90% + 10 lbs
WOD
12 Minute AMRAP
8 DB Hang Power Clean & Jerk (pick load)
12 Knees To Elbows
24 Double-unders
Friday
Shoulder Press
3 reps each @ 70%+5 lbs 80%+ 5 lbs
3+ reps,@90% + 5 lbs
WOD
For Time
Row 2,000 meters
Saturday
Nancy
5 Rounds For Time
Run 400 Meters
15 Overhead Squats (95/65)
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