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WEEK of WOD's 4.2.18 - 4.7.18

MONDAY, APRIL 2nd

A. 15:00-25:00

In 10 minutes, complete the following sets, working every 90 seconds...

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 rep @ 85%

*Sets 5-7 – 1 rep @ 90%

B. 30:00-54:00

Every 8 Minutes, for 24 Minutes (3 sets) of:

5 Power Cleans (185/125 lbs)

10 Front Squats (185/125 lbs)

15 Deadlifts (185/125 lbs)

15 Chest-to-Bar Pull-Ups

10 Cal Assault Bike

5 Burpees

Goal Time: 4-6 minutes per interval

Scale to: 3/6/9/9/6/3 reps or by 2's

TUESDAY, APRIL 3rd

A. 10:00-22:00

In 12 minutes, complete 3 sets each of:

Station 1 – 2-4 Ring Muscle-Ups OR 4-6 Strict Pull-ups

Station 2 – 50 Foot Handstand Walk

Wall Walks x 3-5 reps OR Handstand Marching x 30 reps (15 ea way)

Station 3 – Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B. 30:00-55:00

Five rounds for time of:

400 Meter Run

15 GHD Sit-ups/ Weighted Sit-ups

9 Push Press (135/95lbs)

3 Bar Muscle-Ups/ 9 Inverted Ring Rows

Goal Time: 18-25 minutes

Scale runs to 200-300m

WEDNESDAY, APRIL 4th

A. 15:00-27:00

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Sets 5-6 – 2 reps @ 90-94%

B. 32:00-42:00

For time:

40 Wall Ball Shots (20/14 lbs)

20 Alternating (Back Racked) Reverse Lunges (115/75lbs)

30 Wall Ball Shots

15 Alternating Reverse Lunges

20 Wall Ball Shots

10 Alternating Reverse Lunges

Goal Time: 6-10 minutes

Scale to: 25/15, 15/10, 10/5 reps

C. 47:00-60:00

Two to three sets of:

Weighted Prone Planks x 30 seconds

100 Foot (down n back) Suitcase Carry (each arm)

Pigeon Pose 1 minute ea side

THURSDAY, APRIL 5th

A. 15:00-27:00

Every 2 minutes, for 12 minutes (6 sets):

Push Press

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 1 rep @ 90-94%

*Set 6 – 1 rep @ 95%

B. 35:00-47:00

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

40 Double-Unders

10 Strict Handstand Push-Ups

20 Russian Kettlebell Swings (32/24 kg)

Rounds Goal: 5-7

Scale to: 40 SU/ 5 Pike Pushups/ 10 Russian KBS

C. 50:00-60:00

Lax Ball 1st Rib Horizontal into Rig 2min ea side

Banded Pull Aparts x 20 reps

Banded Lat Distraction 2min ea side

Banded Pull Aparts x 20 reps

FRIDAY, APRIL 6th

A. 15:00-45:00

In teams of two, alternating each movement, complete ten rounds for time of:

200 Meter Run

20 Air Squats

10 Burpee Box Jump Overs (24/20")

(Partner A runs 200 meters; Partner B performs 20 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 200 meters; etc…)

Goal Time: 30 minutes

Scale to: 100m/ 10 AS/ 5 BBStepOvers

B. 50:00-60:00

Two sets of:

GHD Hip Extensions x 15

Hollow Rocks x 30

Side Plank x 45 ea side

SATURDAY, APRIL 7th

For time:

800 Meter Run

75 Wall Ball Shots (20/14 lbs)

50 Kettlebell Swings (32/24 kg)

50 Toes-to-Bar

50 Dumbbell Shoulder to Overhead (50/35 lbs)

75 Double KB Deadlift (32/24kg)

800 Meter Run