WODs April 21 – 27

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

12 minutes to establish a 5RM Overhead Squat

CONDITIONING

5 Rounds for time:
20 Wall Ball Shots @ 20/14
10 Kettlebell Swings @ 2/1.5

TUESDAY

WOD:

STRENGTH

10 minutes of instruction and drills on Snatch starting position and pull technique

25 minutes to find 1RM of the complex:
Snatch Deadlift + Snatch RDL + Hover Snatch

WEDNESDAY

WOD:

STRENGTH

12 minutes to establish an 8RM Front Squat

CONDITIONING

3 Rounds for time:
10 Power Cleans @ 205/135
Run 400m
Rest 2 minutes

THURSDAY

WOD:

STRENGTH

Deadlift
1-1-1-1-1

Overhead Squat
1-1-1-1-1

Alternate between the two movements

FRIDAY

WOD:

CONDITIONING

“Holbrook”
10 Rounds for time
5 Thrusters@115/75
10 Pullups
100m Sprint
Rest 1 minute
Score is your fastest and slowest round.

SATURDAY

WOD:

STRENGTH

12 minutes to establish an 8RM Low Bar Back Squat

CONDITIONING

15 minute AMRAP:
50 Squats
30 Pushups
10 Strict Pullups

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