WODs March 31 – April 6

Wall Ball

SUNDAY

WOD:

Closed for Easter

MONDAY

WOD:

STRENGTH

30 minutes to establish a 1RM Bench Press.  Perform 50 total weighted pushups during rest intervals

TUESDAY

WOD:

STRENGTH

12 minutes to establish a 2RM Hang Clean

CONDITIONING

1 minute ME Double Unders

-Then- (with no rest)

4 Minute AMRAP:
5 Hang Squat Cleans at 50% of 2 RM
10 Pistols
15 Situps

1 minute ME Double Unders

WEDNESDAY

WOD:

CONDITIONING

 3 Rounds for time of:
800 meter run
400 meter row

STRENGTH

12 minutes to establish a 3RM Front Squat

THURSDAY

WOD:

CONDITIONING

Open 13.5

FRIDAY

WOD:

SKILL

15 minutes of instruction on skills relevant to 13.5

CONDITIONING

For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Burpees
Dumbbell Bear Crawl 35′ between each set

SATURDAY

WOD:

Open 13.5 Event

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