Sunday, April 4 – Saturday, April 10

Posted on April 4, 2021 by Jesse Cole

Sunday, April 4

Rest Day

 

Monday, April 5

Strength: Back Squat

  • 1 Rep Max

WOD: For Time

  • 200M Run/Row or 500M Bike
  • 20 Goblet Squats
  • 15 Pull-Ups
  • 30 PVC Sit-Ups
  • 15 Pull-Ups
  • 20 Goblet Squats
  • 200M Run/Row or 500M Bike

*Weight should be light, could go unbroken when fresh.

 

Tuesday, April 6

Tribute Partner WOD: 12 Rounds For Time

“Follman”

  • 4 Clean and Jerks
  • 10 Tall Box Jumps (24/30)
  • 16 Handstand Shoulder Taps

Buy-Out:

  • 100 Calorie Row/ 80 Calorie Bike

 

Wednesday, April 7

WOD: 7 Minute AMRAPS

AMRAP 1:

  • 8 Power Snatches
  • 8 OH Squats
  • 4 Bar-Facing Burpees

AMRAP 2:

  • 6 Hang Power Snatch
  • 6 Toes to Bar
  • 3 Inch Worm Push-Ups

AMRAP 3:

  • 4 Snatch Deadlift
  • 4 Hang Squat Snatch
  • 20 Double Unders/ 40 Single Skips

 

Thursday, April 8

WOD: 6 Rounds For Max Reps

  • DB Push Press
  • DB Back Rack Lunges
  • DB Devil Press (35/50)
  • Round 1 and 3: Rest
  • Round 2 and 4: Ring Dips

*Fight gone bad style

 

Friday, April 9

WOD: Ladder For Time

2-4-6-8-10-12-10-8-6-4-2

  • Deadlifts (115/155)
  • Squat Jumps Over The Bar

*3 Burpee Jumping Chest to Bar

 

Saturday, April 10

WOD: For Time

  • 50 Wall Balls (14/20)(9’/10′)
  • 50 Double Unders/ 100 Single Skips
  • 50 Sit-Ups
  • 50 Double Unders/ 100 Single Skips
  • 50 KB Swings (35/55)
  • 50 Double Unders/ 100 Single Skips
  • 50 Push-Ups
  • 50 Double Unders/ 100 Single Skips

*Complete 1 mile run at some point during the WOD, can split mile up in any way.

#WorkHardBeNice