WOD

April 10 - 16

Monday

April 10, 2017

Weighlifting
High Hang Power Clean

3 reps @50/55/60%
2 sets of 3 reps @65%

(15 minute cap)

Conditioning
For Time:

15 Thrusters (115/80)
30 Box Jump Over (24/20”)
10 Muscle up
30 Box Jump Over (24/20”)
15 Thrusters (115/80)

(10 min cap)

Tuesday

April 11, 2017

Lower Body Strength Balance Test

A. Max reps Sumo Deadlift @80% of 1RM Sumo Deadlift

B. Max reps Back Squat @80% of Deadlift from A

C. Max Reps Step ups @33% of Deadlift from A

Wednesday

April 12, 2017

Weightlifting Skill
High Hang Power Snatch

3 reps @50/55/60%
2 sets of 3 reps @65%

(15 min cap)

Conditioning
Josh

21-­15-­9
Overhead Squats (95/65)
42-­30-­18
Pull ups

(15 min cap)

Thursday

April 13, 2017

In Teams of 3

300 Double Unders
150 Wall Ball (20/14 -­ 10’/9’)
50 Power Clean + Push Jerk (135/95)
150 Toes To Bar
300 Double Unders

(30 Minute Cap)

Friday

April 14, 2017

Strength
Bench Press

5×5, climbing

(15 min cap)

Conditioning
10-Minute AMRAP

7 Dumbbell Deadlift
7 Dumbbell Hang Power Clean
7 Dumbbell Push Press

Men: 50lbs
Women: 35lbs

Saturday

April 15, 2017

Filthy Fifty (ttb/hip extension version)

For time:

50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings, (35lb, 26lb)
50 Walking Lunge Steps (25/leg)
50 Toes to Bar
50 Push press (45lb, 35lb)
50 GHD Hip extensions
50 Wall ball shots (20lb, 14lb)
50 Burpees
50 Double unders

Sunday

April 16, 2017

Weightlifting
Push Press

3 reps @50/55/60%
2 sets of 3 @65%

(15 min cap)

Conditioning
3 Rounds For Time:

400m Run
21 Push Up
12 Alternating Dumbbell Power Snatch (50lb/35lb)

(15 min cap)









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