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WEEK of WOD's 4.23.18 - 4.28.18

MONDAY, APRIL 23rd

"CHRISTINE"

3 Rounds for Time:

500m Row

12 Deadlifts (BW)

21 Box Jumps (20")

Goal Time: 10:00-15:00

Scale to: 400m/ 8 DL/ 15 BJ

B. 35:00-55:00

Three sets of:

Single-Leg Deadlift x 8 reps each leg @ 4011

Barbell Glute Bridges x 8 reps @ 20X1

Side Plank x 45 seconds each side

Seated Hamstring Stretch 1min

TUESDAY, APRIL 24th

A. 15:00-50:00

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

7 Thrusters (155/105 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Press (155/105 lbs)

9 Ring Dips

Scale to: 5's on first set, 7's on second set

Rounds Goal: 5R 1st set/ 4R+ 2nd set

B. 50:00-60:00

SuperNova ball pec pocket 2min ea side

4min Tabata Hollow Hold

WEDNESDAY, APRIL 25th

A. 12:00-24:00

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

Tempo Front Squat x 3 reps @ 32X1

Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

B. 30:00-48:00

Four sets of 3-minute sprints of:

“Mary”

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds complete

Rounds Goal: 3-4 per set

Scale to: 3 hspu/ 6 Pistols (Gob Sq)/ 9 Pullups

C. 50:00-60:00

Couch Stretch x 2mim ea side

Foam Roll IT Band/ Quad/ Hip Flexor

THURSDAY, APRIL 26th

A. 12:00-24:00

In 12 minutes, complete 3 sets of:

Station 1: Muscle-Ups x 2-5 reps

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 4-5 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Ab-Wheel or Barbell Roll-Outs x 8-10 reps

B. 30:00-54:00

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Dumbbell Thrusters (50/35 lbs)

Minute 4 – 20 Jumping Lunges

C. Double Lax Ball Thoracic Spine 5min

FRIDAY, APRIL 27th

RETEST 1.31.18

A. 15:00-30:00

For the following 15 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 3 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every minute, on the minute, for for 5 minutes (5 sets):

Hang Clean x 2 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every minute, on the minute, for 5 minutes (5 sets):

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

B. 40:00-50:00

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

10 Ground to Overhead (115/75 lbs)

10 Ring Dips

Rounds Goal: 6-8+

Scale to: 7's

C. 55:00-60:00

Pec Stretch in Rig 2min ea side

SATURDAY, APRIL 28th

A. Three sets of:

Dumbbell Walking Lunge x 20 steps @ 10X0

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Kettlebell Swings

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Air Squats