Sunday, April 25 – Saturday, May 1

Posted on April 25, 2021 by Jesse Cole

Sunday, April 25

Rest Day

 

Monday, April 26

WOD: 18 Minute AMRAP

  • 10 Pull-Ups
  • 8 Power Snatches (65/95)
  • 6 Tall Box Jumps (24/30)
  • 4 Alternating Devil Press (35/50)

Post WOD Strength: 12 Minute

  • 1 Rep Max OH Squat (From Rack)

*Barbell Weight: should be a weight you could cycle reps or fast singles

 

Tuesday, April 27

Partner WOD: For Time

Buy-In: 2K Row or 5K Bike

2 Rounds:

  • 60 KB Thrusters (35/55)
  • 10 Ring Dips
  • 50 KB SDHP (35/55)
  • 10 Ring Dips
  • 40 Toes to Bar

 

Wednesday, April 28

Skill Work: Free Day

WOD: 20 Minute Ladder

2-4-6-8-10-12-14

  • Alternating DB Hang Squat Cleans (Heavy Bell)
  • HSPU
  • Pistol Squats
  • Calories

*30 Double Unders/60 Single Skips between each round ( – )

 

Thursday, April 29

Benchmark WOD: 3 Rounds for Time

“Hadley”

  • 400M Plate Carry (25/45)
  • 20 Chest to Bar Pull-Ups

Round 1: 20 Reps Each

  • Deadlifts (65/95)
  • Shoulder to Overhead (65/95)
  • Bar-Facing Burpees

Round 2: 15 Reps Each

  • Deadlifts (95/135)
  • Shoulder to Overhead (95/135)
  • Bar-Facing Burpees

Round 3: 10 Reps Each

  • Deadlifts (125/185)
  • Shoulder to Overhead (125/185)
  • Bar-Facing Burpees

*Barbell Weight: should start very light and end heavy. Weight will be determined by the shoulder to overhead.

 

Friday, April 30

Strength: Squat Cleans

  • 1 Rep Max

WOD: 7 Minute AMRAPS

AMRAP 1:

  • 8 Hang Power Cleans (55/75)
  • 14 Wall Balls (14/20)(9’10)
  • 2 Wall Walks

*2 Minute Rest

AMRAP 2:

  • 4 Squat Cleans (115/155)
  • 14 Sit-Ups
  • 2 Wall Walks

*Barbell Weight: starts very light for the first AMRAP and goes to moderate on the second AMRAP

 

Saturday, May 1

Partner WOD: 3 Rounds For Time

  • 800M Run
  • 40 Pull-Ups
  • 60 Push-Ups
  • 80 Air Squats

*Partners can split reps up however they’d like but movements are done in order

 

#WorkHardBeNice