WOD

April 24 - 30

Monday

April 24, 2017

Strength

Front Squat

3 sets of 5 reps, Climbing (Tempo 32X1)

(15 minute cap)

Conditioning

AMRAP 8 Minutes

8 Dumbbell Step Ups (35×2/25×2)

10 USA Kettlebell Swings (53/35)

12 Sit Ups

Tuesday

April 25, 2017

Diane

21-15-9

Deadlifts (225/155)

Hand Stand Push Ups

15 Minute Cap

Midline

EMOMx10

10 V-Ups + Plank in time remaining

Wednesday

April 26, 2017

Strength

Shoulder Press

3 sets of 5 Building

Tempo 20X1

15 min cap

Conditioning

With a 13-minute clock complete:

6 rounds of:

50 Double Unders

12 Jerks (155/105)

Then,

max Muscle Ups in time remaining

Thursday

April 27, 2017

In Teams of 3

25 Minute AMRAP

Alternating Rounds of

12/9 cal row

9 Chest to Bar Pull Ups

6 Power Cleans (155/105)

Friday

April 28, 2017

Weightlifting Skill

Tall Clean

Heavy set of 3

(12 minute cap)

Conditioning

AMRAP 12 Minutes

20 Push Ups

15 Goblet Squat (70/53)

10 Toes to Bar

Saturday

April 29, 2017

For Time:

75 Burpees

50 Wallball (20-10’/14-9’)

25 Hang Power Snatch (115/80)

50 Wallball

75 Burpees

40 Minute Cap

Sunday

April 30, 2017

Weightlifting Skill

Split Jerk

Heavy Set of 3

(12 minutes)

Rowing

5x200m

(rest :20 after each 200)

Directly into,

50 Strict Pull ups

(In as few sets as possible)









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