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WEEK of WOD's 4.24.17 - 4.29.17

MONDAY, APRIL 24th

A. Every minute, for 4 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute, for 4 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Complete as many rounds and reps as possible in 9 minutes of:

30 Double-Unders

6 Snatches (135/95 lbs)

TUESDAY, APRIL 25th

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 @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Back Squat x 1 rep @ 101+%

B. For time:

30/20 Calories of Assault Bike

30 Thrusters (115/75 lbs)

30 Chest-to-Bar Pull-Ups

WEDNESDAY, APRIL 26th

A. QUALITY 15 minutes: (3 sets)

Station 1 – Rope Climb Technique Work – no more than 3 ascents

Station 2 – Freestanding Handstand Hold Work - partner assist

Station 3 – Tuck Rock to Tuck Sit x 15 reps

B. Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 3 minutes

THURSDAY, APRIL 27th

A. Every 90 seconds, for 15 minutes (10 sets) of:

Clean x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (185/135 lbs)

10 Burpees Over the Barbell

15 Toes to Bar

FRIDAY, APRIL 28th

A. Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B. Every minute, on the minute, for 21 minutes: (7 sets)

Minute 1 – Russian Kettlebell Swings x 15 reps

Minute 2 – Push Press x 15 reps

(choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 40-50 reps

SATURDAY, APRIL 29th

Complete as many rounds and reps as possible in 3 minutes of:

10 Single-Arm Dumbbell Snatches (50/35lbs)

10 Box Jump-Overs (or Step-Overs) (24/20")

15 Wall Ball (30/20lbs)

Rest 3 minutes between sets, and complete a total of five sets.