WODs April 27th – May 3rd

dog and kettlebell

SUNDAY

Sunday Fun Day!

MONDAY

 STRENGTH:

12 min to find a 1RM Hang Snatch

CONDITIONING:

10 rounds for time:
5 Russian Kettlebell Swings
20 Double Unders

*Use a very heavy kettlebell that you have never swung before or one you rarely use. Challenge yourself.

 TUESDAY

 STRENGTH:

Sumo Deadlift
3-3-3-3-3-3-3
Weighted Pushups
3-3-3-3-3-3-3
*Alternate exercises each set.

WEDNESDAY

SKILL/STRENGTH:

Every 45 seconds for 8 rounds perform 1 Stone to Shoulder

*heaviest possible with good technique.

CONDITIONING:

8 min AMRAP:
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

-then-

8 mins to complete:
Run 800 m
AMRAP of “Cindy” in remaining time.

 Score is total rounds and reps of “Cindy” completed in the 16 minutes.

*After the 800m Run, pick back up where you left off.

THURSDAY

WOD:

STRENGTH:

12 min to find an 8RM Back Squat

*Add 5-10 lbs to last week.

CONDITIONING:

Run 1 mile
30 Box Jumps @ 28/24” (step-down)
30 1-arm Dumbbell Snatches @ 70/50 lb

FRIDAY

CONDITIONING:

1200 meter class Burden March.  Your class will load up the sled, prowler, weighted vests, sandbags, kettlebells and anything else and move it 1200 meters as a team.

*Coach will determine loading by class size and ability

STRENGTH:

Warmup to a 4RM Shoulder Press
-then-3xME, rest exactly 15 seconds
*Use 73% of 4RM or increase load by 5-10 lb from last week.

SATURDAY

 In groups of two (scale option is a group of three):

Team “Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*Only one person can work at a time. Run 400m after each movement is completed.

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