WODs April 14 – 20

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SUNDAY

WOD:

Randy for Regionals!

MONDAY

WOD:

STRENGTH

12 minutes to establish an 8RM Low Bar Back Squat

CONDITIONING

For time:
10 Shoulder Press @ 115/65
15 Overhead Squat @ 115/65
20 Push Press @ 115/65
25 Front Squat @ 115/65
30 Push Jerk @ 115/65
35 Back Squat @ 115/65

TUESDAY

WOD:

CONDITIONING

Run 5K

MOBILITY

10 minutes of shoulder mobility

WEDNESDAY

WOD:

STRENGTH

15 minutes of instruction and drills on Jerk

20 minutes to establish a 1RM Split Jerk

THURSDAY

WOD:

STRENGTH

5 Rounds (not for time)
3 Box Jumps.  As high as possible
3 Broad Jumps
3 Vertical Jumps

12 minutes to establish an 8RM Front Squat

FRIDAY

WOD:

CONDITIONING

“Bulger”
10 rounds for time:
Run 150 meters
7 Chest to Bar Pullups
7 Front Squat @ 135/95
7 Handstand Pushups

SATURDAY

WOD:

STRENGTH

12 minutes to establish a 3RM Hang Power Clean

CONDITIONING

4 Rounds for time of:
10 Hang Power Cleans @ 155/95
Sprint 200m
Rest 1 minute

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