WODs 230423 - 230429

 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)