WODs 240428 - 240504

4/28 - 5/4

Monday

5 Rounds

10 Back Squats (155/105)

Row 30 Calories


Tuesday

Strength

Dead-lift

4 x 6 reps

As Heavy As Possible

Rest 30 seconds between sets

WOD

2 Rounds For Time

50 Double-unders

25 Hang Power Cleans (95/65)

10 Lateral Burpees Over Barbell

50 Double-unders

Rest 2 minutes between rounds


Wednesday

For Time

Row 1,000 Meters

Then,

5 Rounds

5 Push Press (115/75)

10  Strict Pull-ups

Then,

Row 1,000 Meters


Thursday

Strength

Back Squat

4 x 8 reps

As Heavy As Possible

Rest 30 Seconds between sets

WOD

5 Rounds For Time

10 Wall Balls (20/14)

10 Burpees


Friday

Strength

Bench Press

4 x 8 reps

As Heavy As Possible

Rest 30 seconds between sets

WOD

For Time

15-12-9-6-3

Ring Dips

6-12-18-24-30

Box Step-ups (20/20)


Saturday

3 rounds - 45 second work/15 seconds rest 

For Max Reps Of Each Movement

  1. Russian KB Swings
  2. KB Clean & Jerk (R)
  3. KB Clean & Jerk (L)
  4. Goblet Squat
  5. Sit-ups (feet anchored by KB)

Rest 60 Seconds Between Rounds

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