WODs April 20th – 26th

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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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