WODs 230416 - 230422

 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