SUNDAY
WOD:
Closed for Easter
MONDAY
WOD:
CONDITIONING:
Masters Qualifier Workout #3
3 rounds for time:
50 calorie Row
15 Handstand Pushups
50 Double Unders
STRENGTH:
10 min to find a 4RM Shoulder Press
-then-
3xME, rest 15s between sets
*Use 73% of 4RM or increase load by 5-10 lb from last week.
TUESDAY
WOD:
STRENGTH:
12 minutes to work up to a heavy Snatch single.
CONDITIONING:
Masters Qualifier Workout #2
Amanda
9-7-5
Muscle Ups
Snatch @ 135/95
*Power Snatch + Overhead Squat is not acceptable at Rx level, but fine at Gold, Silver, & Bronze
WEDNESDAY
WOD:
STRENGTH:
12 min to find an 8RM Back Squat
*Add 5-10 lbs to last week.
CONDITIONING:
2k Row for time
THURSDAY
WOD:
STRENGTH:
7 minute EMOM:
2 Deadlifts @ 80% of 1RM. On last set perform AMRAP in 30 seconds
*If you don’t know your 1RM then use scales:
RX: 345/215
Gold: 305/185
Silver: 275/165
Bronze: 225/145 or as needed
CONDITIONING:
3 x 800 meter Run starting every 6 minutes. Rest the remainder of the 6 minutes after each run
FRIDAY
WOD:
STRENGTH:
12 minutes to find an 8 RM Front Squat
*add 5-10# to last week
STRENGTH/CONDITIONING:
15 minute AMRAP:
1-2-3…ascending reps of Thrusters 155/105#
L-Pullup (pronated grip, strict)
SATURDAY
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WOD:
Partner WOD:
20 minute AMRAP:
P1 will Run 400m with a med ball 20/14
P2 will Row for calories
*(scale up — use airdyne bike)
*Score is how many calories the team collects
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