4/16-4/22
Monday
Shoulder Press
5 reps @ 75% + 5lbs
3 reps @85% + 5lbs
1 + reps @ 95% + 5lbs
WOD
9 minute AMRAP
15 Wall Balls (20/14)
12 Push-ups
9 Power Cleans (155/105)
Tuesday
Deadlift
5 reps @ 75% + 10lbs
3 reps @85% + 10lbs
1 + reps @ 95% + 10lbs
WOD
4 Rounds For Time
Run 200 Meters
12 DB Bench Press (pick weight)
6 Bar Muscle-ups
Wednesday
Row 500 Meters
Then,
4 Rounds
12 Front Squat (95/65)
25 Sit-ups
12 Hang Power Snatch (95/65)
Then,
Run 400 Meters
Thursday
Bench Press
5 reps @ 75% + 5lbs
3 reps @85% + 5lbs
1 + reps @ 95% + 5lbs
WOD
21-15-9 Rep Rounds For Time
Sumo Deadlift High Pulls (95/65)
Ring Dips
Friday
Back Squat
5 reps @ 75% + 10lbs
3 reps @85% + 10lbs
1 + reps @ 95% + 10lbs
WOD
Three 5 minute AMRAPs. Rest 3 minutes between AMRAPs
5 Devils Presses
10 V-ups
5 Chest To Bar Pull-ups
Saturday
‘Barbara Ann’
5 rounds, each for time, of:
20 Handstand Push-ups
30 Deadlifts (135/95)
40 Sit-ups
50 Double-unders
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