WODs March 23rd – 29th

923504_735247893182416_445544725_n

SUNDAY

WOD:

Open WOD 14.4 Event

*Workout starts promptly at 3 pm

MONDAY

WOD:

Conditioning:

EMOM for 20 Minutes:

5 Burpees

3 second “nose and toes” handstand hold

1 Forward roll out of handstand hold

 TUESDAY

WOD:

Conditioning/Strength

For time:

Run 1 mile

8 Rope climbs

10 Front Squats @ 225/130

20 Front Squats @ 185/110

*Racks may be used. Rx weights assume you have a 280/160 lb front squat 1RM. If not, scale accordingly.

WEDNESDAY

WOD:

Strength:

12 minutes to find a 1RM power clean and push jerk

Conditioning:

AMRAP 5 minutes

400m run

10 Power cleans @ 115/75

20 Box jumps

30 Push press/jerk @ 115/75

40 Kettlebell swings @ 1.5/1.0 pd

50 DU

– Rest 3 min-

AMRAP 5 min

400m run

50 DU

40 KBS

30 Push press/jerk

20 Box jumps

10 Power cleans

Scored by total reps. Run does not count in rep total.

THURSDAY

WOD:

NFL Combine Day

-Bench press: max reps at 225/105 lb

-Vertical jump test, 3 attempts

-Pro agility shuttle run tournament

FRIDAY

WOD:

Open WOD 14.5

SATURDAY

WOD:

Saturday Fun Day!

%d bloggers like this: