4/23 - 4/29
Deload Week
Monday
Back Squat
5 reps each @ 40%, 50%, 60%
WOD
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
Tuesday
Shoulder Press
5 reps each @ 40%, 50%, 60%
WOD
4 Rounds For Time:
Air Bike 1,000 meters
12 Strict Ring Dips
9 Strict Handstand Push-ups
6 DB Bench Press (pick weight-make it heavy)
Wednesday
Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball (20/14) (10/9 ft)
Sumo Deadlift High-pull (75/55)
Box Jump (20/20)
Push Press (75/55)
Row, Calories
Rest 1 min
Thursday
Dead-Lift
5 reps each @ 40%, 50%, 60%
WOD
‘Jackie’
For Time:
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups
Friday
Bench Press
5 reps each @ 40%, 50%, 60%
WOD
3 Rounds For Time:
40 Double-unders
20 Toes To Bar
10 Hang Power Clean & Jerks (135/95) (115/75)
Saturday
Viola'
20 minute AMRAP
Run 400 meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)
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