WEEK of WOD's 4.29.19 - 5.4.19

MONDAY, APRIL 29th

A. 15:00-30:00

Find 3RM Back Squat

Suggested sets @ 1RM %'s

8 @ 35%

5 @ 45%

5 @ 55%

3 @ 65%

3 @ 75%

3 Rep Max Attempt

B. 35:00-51:00

3 rounds for max reps:

3 min AMRAP:

12 Sumo KB Deadlift (88/70lbs) (1 KB-middle)

6 Push-ups

6 Toes-to-bar

1 min Rest

Goal Rounds per Set: 3+

Scale to: by load, down to 6/3/3 reps

C. Post Class Homework

3 Sets:

15-20 GHD Sit-ups

Supernova Ball Lats

TUESDAY, APRIL 30th

A. 15:00-30:00

Find 1 RM Push Press

Suggested sets @ 1RM %'s

8 @ 40%

5 @ 50%

5 @ 60%

3 @ 70-75%

2 @ 80-90%

1 Rep Max Attempt

B. 35:00-53:00

4 Rounds for Time:

400m Sandbag Run (50/35lbs)

5 D-Ball Cleans (150/100lbs)

Goal Time: 12-17min

Scale to: 200-300m run, by Load

C. Post Class Homework

3 Sets:

Plank x 60 sec

Side Plank x 30 sec

Foam Roll Calves/ Lax Ball Arches

WEDNESDAY, MAY 1st

A. 15:00-35:00

10min Rope Climb Skill Session (2R thru)

Seated Foot Clamps off Box x 5 reps

Horizontal Lean Backs x 3 reps

Then...

DB Bent Over Row 4 x 8 ea arm *stay at same load

Snatch Balance 4 x 4 *build up

*Alt from DB Row to SB

B. 40:00-55:00

4 Rounds for time of:

20/15 Cals Bike

7 Hang Squat Snatch, 60% of 1RM

3 Rope Climbs, 15 ft.

Goal Time: 10-15min

Scale to: 15/10Cals, 40-50% of 1RM, 1-2 RC

C. Post Class Homework

3 Sets:

Hollow Body Hold x 30 sec

30 Weighted Ab mat Sit Ups

Couch Stretch x 2min

THURSDAY, MAY 2nd

A. 15:00-30:00

Find 5 RM Deadlift

Suggested sets:

10 @ 30%

8 @ 40%

5 @ 50%

4 @ 60%

3 @ 70%

5 Rep Max Attempt

B. 35:00-52:00

For time:

• 800 m Run

Then, 21-15-9 reps:

DB Bench Press (55/35lbs)

Pull-ups

Then:

• 800 m Run

Goal Time: 13-18min

Scale to: 400-500m, 12-9-6 reps

C. Post Class Homework

3 Sets:

MB Throw Trunk Rotations x 10 ea side

MB OH Sit-up Tosses to partner x 10 ea

Pigeon Pose 2min (use box as needed)

FRIDAY, MAY 3rd

A. 15:00-39:00

As a 2-person team AMRAP 24 minutes of:

1 Round of "Mary", partner A

1 Round of "Mary", partner B

1 Round of "DT", partner A

1 Round of "DT", partner B

1 Round of Mary = 5 Handstand Pushups + 10 Pistols + 15 Pull-ups

1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

1 Round of DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk

Rounds Goal: 6+ per person

Scale to: 3/6/9 on Mary OR Make a CIndy Round + 9/6/3 DT Rounds

B. 45:00-60:00

2 Sets:

Farmers Carry 100m AHAP

Palloff Press SLOW x 10

Dragonflies x 5

Mobility Drill of Choice

SATURDAY, MAY 4th

A.

5 rounds for time:

6 Squat Cleans (155/105lbs)

12 calorie Row

B.

Functional Midline Movement Coach Cash Out