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WEEK of WOD's 4.10.17 - 4.15.17

MONDAY, APRIL 10th

A. Deadlift

*Set 1 – 65% x 6 reps

*Set 2 – 75% x 4 reps

*Set 3 – 85% x 2 reps

*Set 4 – 90% x 1 rep

*Set 5 – 95% x 1 rep

*Set 6 – 100-101% x 1 rep (New 1- RM Attempt)

Rest 2 minutes between sets.

B. Three rounds for time of:

400 Meter Run

40 Double-Unders

20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

TUESDAY, APRIL 11th

A. Every 2 minutes, for 8 minutes (4 sets):

Shoulder Press x 6 reps @ 20X1

Active Recovery between sets: Hollow Rocks x 20 (arms down by side)

B. For max reps in 10 minutes:

Row 1000 Meters

Max Reps Wall Ball Shots (20/14 lbs)

C. 3 rounds NOT for time of:

20 AbMat Sit-ups

Waiter Walk (Left Arm), pick load, 50 ft

Waiter Walk (Right Arm), pick load, 50 ft

* 50 ft is 1 down n back in parking lot OR curb to curb

WEDNESDAY, APRIL 12th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 75%

B. Three sets for max reps: (18 minutes)

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

THURSDAY, APRIL 13th

A. Every minute on the minute for 10 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B. Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

FRIDAY, APRIL 14th

In teams of three, relay style, complete 3 rounds each of:

Row 500 Meters

8 Front Squats (185/135 lbs – from the ground)

8 Pull-Ups

followed immediately by…

In teams of three, relay style, complete 3 rounds each of:

Row 500 Meters

8 Thrusters (135/95 lbs)

8 Pull-Ups

* When Rowing athlete completes row, next athlete can jump on rower while they start the barbell movements.

SATURDAY, APRIL 15th

A. Run 400 Meters

25 Air Squats @ 20X1

Run 400 Meters

B. Every 4 minutes, for 24 minutes (6 sets):

20/15 Calorie Assault Bike

12 Box Jump Up and Step Down (30″/24″)

12 Burpees

*Score fastest and slowest round