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WEEK of WODs 4.16.18 - 4.21.18

MONDAY, APRIL 16th

RETEST 10.2.17

A. 15:00- 35:00

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

10 Shoulder to Overhead (155/105 lbs)

20 Box Jumps (24″/20″)

30 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

Goal TIme: SET a PR! 15-20 minutes

Scale to: 400m, 7 STOH,12 BJ, and 15 KBS

B. 40:00-60:00

3 Sets of:

Farmers Carry 100m Right Arm AHAP without setting down, 100m L Arm (walk to 200m mark and switch arms)

:30 Hollow Body Single Leg Pulses

30 sec side plank R, then L

TUESDAY, APRIL 17th

A. 15:00-30:00

Deadlift, In 15 minutes, find 1 RM

Set 1 – 6 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – 4 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90-95%

Set 6 – 1 rep @ 101%

RETEST 7.11.17

B. 38:00-50:00

Three rounds for time of:

20 Calories of Assault Bike

15 Toes to Bar

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

Goal Time: SET a PR! 6-10 minutes

Scale to: 15 Cals/10 T2B/ 10 DB Sn

C. 50:00-60:00

Seated Hamstring Stretch 2min

Pigeon Pose Stretch 2min ea side

Straddle Hamstring Stretch 2min

WEDNESDAY, APRIL 18th

A. 12:00-27:00

Back Squat, In 15 minutes, find 1RM

Set 1 – 6 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – 4 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90-95%

Set 6 – 1 rep @ 101%

RETEST 11.22.17

B. 35:00-50:00

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

10 Overhead Squats (115/75 lbs)

15 Pull-Ups

Goal Time: SET a PR! 10-15 minutes

Scale to: 750m/ 7 OHS/ 10 Pull-ups

C. 55:00-60:00

Single Lax Ball Horizontal in Rig 2min ea side

THURSDAY, APRIL 19th

A. 15:00-30:00

Four sets of:

Dumbbell Walking Lunges x 20 steps

Single Arm Bent Over Row @ 2111

RETEST 7.6.17

B. 40:00-50:00

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

5 Power Cleans (135/95 lbs)

10 Strict Handstand Push-Ups

C. 55:00-60:00

Single Lax Ball Horizontal in Rig 2min ea side

FRIDAY, APRIL 20th

A. 12:00-24:00

Shoulder Press, In 12 minutes, find 1RM

Set 1 – 5 reps @ 60%

Set 2 – 3 reps @ 70%

Set 3 – 2 reps @ 80%

Set 4 – 1 reps @ 85-90%

Set 5 – 1 reps @ 101%

RETEST 1.12.18

B. 34:00-50:00

As many rounds as possible in 15 minutes of...

60 Double Unders (x2 SU)

30 Wallballs (20/14)

15 Deadlifts (225/155)

C. 50:00-60:00

Two Sets of:

Med Ball Sit Up Tosses to Partner x 20 ea

Med Ball Russian Twists x 20 ea side

SATURDAY, 4.21.18

RETEST 12.9.17

The Three Wise Men Tribute

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch

10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans

20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall Ball Shots (20/14 lbs)

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)