WODs April 7 – 13

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

12 minutes of instruction on stone shouldering

CONDITIONING

15 minute AMRAP:
10 Ball Slams and Catches
15 Wall Ball Shots @ 20/14
200m Run with Med Ball

TUESDAY

WOD:

CONDITIONING

10 Rounds for time:
5 Kettlebell Swings.  As heavy as possible.  Russian standard.
20 Double Unders

STRENGTH

Back Squat
3-3-3-3-3-3

Alternate between HBBS and LBBS each set. Use the same load for all sets. Moderate, not heavy.

WEDNESDAY

WOD:

CONDITIONING

5 Rounds for time:
10 Jumping Squats @ 45/35
10 Strict Pullups
10 Reverse Walking Lunges

MOBILITY

10 minutes of hip mobility

THURSDAY

WOD:

STRENGTH

12 minutes to establish a 3RM Overhead Squat

CONDITIONING

“Nancy”
5 Rounds for time:
400 meter run
15 Overhead Squat @ 95/65

FRIDAY

WOD:

STRENGTH/CONDITIONING

In 16 minutes:
Run 1 mile
Use remaining time to find 1RM Front Squat
-Then- (no rest)
2 min AMRAP Handstand Pushups

SATURDAY

WOD:

STRENGTH/CONDITIONING

“Lynne” (untimed)
5 Rounds for max reps of:
Bench Press @ bodyweight
Strict Deadhang Pull-ups

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