Sunday, March 28 – Saturday, April 3

Posted on March 28, 2021 by Jesse Cole

 

Sunday, March 28

Rest Day

 

Monday, March 29

WOD: 5 Rounds For Max Reps

1 Minute On/ 30 Seconds Rest

  • Row/ Bike (Calories)
  • KB Shoulder to Overhead (55/70)
  • Pistol Squats
  • Handstand Push-Ups

*Score will be total reps of all four movements combined

 

Tuesday, March 30

WOD: For Time

30-20-10

  • Wall Balls (14/20)(10’11)
  • Box Jumps (20/24)
  • Deadlifts

*20 Jumping Pull-Ups in between rounds ( – )

*3 Minute Rest

15-10-5

  • Ring Dips
  • Bar-Facing Burpees
  • Deadlifts

*10 Jumping Chest to Bar between rounds ( – )

 

Wednesday, March 31

WOD: Every 3 Minutes (x12)

  • 10 Calorie Row
  • 40 Double Unders/ 80 Single Skips
  • 8 Alternating DB Hang Clusters (Heavy Bell)

*Score is slowest time

 

Thursday, April 1

Partner WOD: 22 Minute AMRAP

Partner 1: 400M Run/Row or 1K Bike

Partner 2: AMRAP

  • 4 DB Power Snatch
  • 4 DB Hang Power Snatch
  • 4 DB Goblet Squats
  • 6 Burpees

 

Friday, April 2

WOD: For Time

Buy-In:

  • 200M Run/Row or 500M Bike

*1 Minute Rest

  • 400M Run/Row or 1K Bike

*1 Minute Rest

6 Rounds:

  • 3 Wall Walks
  • 12 KB Thrusters (35/55)
  • 12 KB Swings (35/55)
  • 8 Knees to Elbows

Buy-Out:

800M Run/Row or 2K Bike

*Thruster weight is on the moderate/heavy side, should be able to do most rounds unbroken

 

Saturday, April 3

WOD: 3 Minute AMRAPS (x8)

  • 2 DB Devil Press (35/50)
  • 4 DB Hang Power Clean (35/50)
  • 6 DB Should to Overhead (35/50)
  • 8 DB Step-Ups (35/50)
  • 10 V-Ups or Tuck-Ups

*1 Minute rest between rounds, pick up where you left off on the next AMRAP

*Complete all DB reps with 1 arm, switch arms the on next time through

#WorkHardBeNice