WODs 240331 - 240406

3/31 - 4/6

Monday

10 minute EMOM

1 Hang Power Snatch + 1 Power Snatch + 2 Snatch Balance

WOD

9 minute AMRAP/REP

3-6-9-12-15-18-21…

Overhead Squats (95/65)

Pull-ups


Tuesday

10 Rounds

8 Russian Kettlebell Swings 

8R/8L Kettlebell Swing Clean & Push Press

8R/8L Alternating Kettlebell Goblet Lunge

8 Kettlebell Crush Push-ups

Rest 60 seconds between rounds


Wednesday

4 rounds

Bench Press

12 reps @ 70% of 1RM

Pendlay Row

12 reps @ 65% of Power Clean 1RM

Box Back Squats 

12 reps @ 70% of 1 RM

Elevated Glute Bridge

20 reps hold for 3 count on each rep

Max Rep DB Curl to Overhead Press (pick weight)

Max Rep Banded Triceps Push Down

AbMat Sit-ups, 20 reps

Hanging Diagonal Knee Raise, 20 reps


Thursday 

Deadlift

5 x 5 reps

Increase weight on each set

WOD

3 Rounds For Time

20 Calorie Row

15 Box Jumps

10 Pull-ups

5 Wall Walks


Friday

20 minute AMRAP

Run 200 Meters

20 Air Squats

15 Push-ups

10 Supine Ring Rows


Saturday

15 minute AMRAP/REP 

3-6-9-12-15-18-21….

Box Jumps (24/20)

Push Press (115/75)

Pull-ups


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