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WEEK of WOD's 4.9.18 - 4.14.18

MONDAY, APRIL 9th

A. 15:00-23:00

Every 90 seconds, for 8 minutes (6 sets):

Front Squat x 2 reps @ 80-85%

B. 28:00-48:00

Six sets of:

30 Double Unders/ 60 SU

10 Thrusters (135/95 lbs)

10 Bar Facing Burpees

rest 60 seconds

Goal Time: 1.5-2.5min per round

Scale to: 15 DU/7/7, 30 SU/5/5 reps

C. 50:00-60:00

Two- three sets of:

Side Plank x 45 seconds each side

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

TUESDAY, APRIL 10th

A. 15:00-30:00

4 Rounds, On The 4:00:

18/14 Calorie Bike

14 DB Hang Clean and Jerk (50/35lbs) * 7 ea arm

10 x Shuttle Sprints (10m)

Goal Time: ~ 2min per interval, 3min max

Scale to: 10/10/ 5 shuttle runs

B. 35:00-55:00

Three sets, not for time, of:

18' Rope Climbs x 1-3 reps

Strict Handstand Push Ups x 8-10 reps

C. Spend time rolling Lats with SuperNova Ball

WEDNESDAY, APRIL 11th

A. 15:00-30:00

Every minute, on the minute, for 5 minutes:

Power Snatch x 1 rep @ 80% of 1-RM Snatch

Immediately followed by…

Every minute on the minute, for 4 minutes (4 sets):

Snatch x 1 rep

*Sets 1-2 – 80% of 1-RM Snatch

*Sets 3-4 – 85% of 1-RM Snatch

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep

(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight 3x, end your snatch session.)

B. 35:00-47:00

Four rounds for time of

6 Power Snatch (155/105lbs)

12 Box Jump Overs

15 Push-ups

Goal Time: 6-12 minutes

C. 50:00-60:00

Two to Three Sets of:

Palloff Press x 10 reps @ 2020

Straight Leg Toe Touch Sit-up x 20 reps

Banded Pull Aparts x 20 reps

THURSDAY, APRIL 12th

A. 15:00-50:00

Complete as many rounds and reps as possible in 35 minutes of:

500 Meter Row

50ft Sled Push (225/135lbs)

400 Meter Run

6 DB Cleans (150/100lbs)

30/20 Calorie Assault Bike

* 1 Pegboard Climb

B. Spend Time with Coach stretching hips, hamstrings, and calves

FRIDAY, APRIL 13th

A. 15:00-30:00

In 15 minutes, complete 10 sets at your own pace:

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B. 35:00-47:00

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Goal Time: 6-12 minutes

C. 50:00-60:00

Pec Pocket x 2min ea side - Scorpion stretch and/or Supernova Ball

SATURDAY, APRIL 14th

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

1000 Meter Row

100 Kettlebell Deadlifts

100 Meter Kettlebell Farmer’s Carry

100 Kettlebell Walking Lunges

100 Kettlebell Push Presses