WODs April 13th – 19th

Alannah

SUNDAY

WOD:

Fun Day!

MONDAY

WOD:

STRENGTH:

15 min to  find a 2RM Clean and Jerk

15 min to find an 8RM Back Squat

 TUESDAY

WOD:

STRENGTH:

10 min to find a 4RM Shoulder Press

-then-

3xME Shoulder Press
rest 15 s between sets
*Use 73% of 4RM or increase load by 5-10 lb from last week.

CONDITIONING:

10 min AMRAP:
8 Toes To Bar
10 Box Jumps @ 24/20”
12 Russian Kettlebell Swings @ 88/62 lb

WEDNESDAY

WOD:

CONDITIONING:

60 Wall Ball Shots
3 Rounds of Nancy
40 Pullups

THURSDAY

WOD:

SKILL:

8 min practice on rope climbs

CONDITIONING / STRENGTH:

6 Rounds:
30s ME Front Squat @205/125
rest 30s
30s ME Clapping Pushups
rest 30s
30s ME Noes and Toes Handstand Hold
rest 30s
30s ME Rope Climb
rest 30s

FRIDAY

WOD:

CrossFit Games Masters Qualifier Workout #1 (To be announced Thursday at 7 PM on games.crossfit.com)

SATURDAY

CrossFit Games Masters Qualifier Workout #2 (To be announced Thursday at 7PM on games.crossfit.com)

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