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
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.
