WEEK of WOD's 4.8.19 - 4.13.19

MONDAY, APRIL 8th

A. Shoulder Press 7 x 3 @85%

B. 7 Rounds For Time

5 D-Ball Over Shoulder (100/70lbs)

7 Cals Ski Erg

10 GHD Sit-ups

200m Run

Scale to: by Load, 3/5/7 reps, 100m Run

Goal Time: ~ 20min, 3min rounds

TUESDAY, APRIL 9th

A. Crossover Symmetry 7 Drills x 7 reps ea

Then, 3 Rounds of:

Plank Hold x 30sec (on tip toes, wrist over fingers, hollow body)

Wide Strict Pull-ups x 4-8 reps

B. For Time:

40/30 Calorie Row

50 Push Up

30 Dumbbell Snatch (75/50)

50 Push Up

40/30 Calorie Row

Scale to: by DB Load, then 25 Push-ups *Quality over Quantity*

Goal Time: ~ 15min

WEDNESDAY, APRIL 10th

A. Power Clean 7 x 3 @85%

B. Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups (9 Ring Rows, As Inverted as Possible)

6 Strict Handstand Push-Ups (12 Kipping HSPU or 6 Pike Push-ups)

12 Box Jumps (30″/24″)

Scale to: 2/4/8 reps

Rounds Goal: 8, 90sec rounds

THURSDAY, APRIL 11th

A. Front Squat 7 x 3 @85%

B. Four rounds for time of:

50 Double-Unders (100 SU)

10 Dumbbell Power Cleans (55/35 lb DBs)

20 Alternating Reverse Lunges with DBs (55/35 lbs)

Scale to: 25 DU, by Load

Goal Time: ~10min

FRIDAY, APRIL 12th

A. "EVA"

5 Rounds for Time:

800 Meter Run

30 Kettlebell Swings (53/35)

30 Pull-ups

Scale to: 400-600m/ 15-20 reps

Goal Time: Sub 50min, 7-10min rounds

SATURDAY, APRIL 13th

A. In team of 3, complete as many rounds as possible in 30 minutes of:

120/90 Calorie Bike

60 Power Snatches (95/65lbs)

15 Sled Push 200' (180/125)

15 Rope Climbs (15')