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Sunday, April 11 – Saturday, April 17

Posted on April 11, 2021 by Jesse Cole

Sunday, April 11

Rest Day

 

Monday, April 12

Benchmark WOD: 24 Rounds For Time

“Anna”

  • 3 Handstand Push-Ups
  • 2 Bar Muscle-Ups
  • 1 Bear Complex (95/135)

*Every 4 Rounds: complete 50 Double Unders/100 Single Skips

*Barbell weight: should be a light weight for a 1 rep Bear Complex, should not be failing reps.

 

Tuesday, April 13

Snatch Complex: 10 Minute EMOM

  • 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

*Each minute or every other minute, build in weight to heaviest complex

WOD: 13 Minute AMRAP

First 6 Minutes:

  • 4 Power Snatch (95/135)
  • 12 Pistol Squats
  • 4 Alternating Devil Press (35/50)

*1 Minute Rest

Second 6 Minutes:

  • 6 Hang Power Snatch (65/95)
  • 12 Pistol Squats
  • 4 Alternating Devil Press (35/50)

Barbell Weight: should start moderate and get lighter on the second 6 minutes

 

Wednesday, April 14

Strength: Deadlift

  • 1 Rep Max

WOD: Waterfall For Time

  • 2 Deadlifts (115/155)
  • 4 Hang Power Cleans (115/155)
  • 6 Shoulder to Overhead (115/155)
  • 8 Lateral Jumps
  • 10 Pull-Ups
  • 12 Burpee Box Jump Overs (20/24)

*Barbell Weight: moderate weight, should be able to connect some reps but may not go unbroken for the full WOD. Weight will be determined by the shoulder to overhead

 

Thursday, April 15

Partner WOD: For Time

Buy-In:

  • 800M MB Carry (14/20)

*Run will be split between partners in 200M increments

100 Reps Each:

  • Thrusters (55/75)
  • V-Ups/Tuck-Ups
  • Push-Ups
  • Slamballs (20/30)

Buy-Out:

  • 800M MB Carry (14/20)

*Run will be split between partners in 200M increments

*Barbell Weight: Should be very light, could do big sets at a time

*100 Reps: can be done in any order or rep scheme

 

Friday, April 16

Strength: Bench Press

  • 1 Rep Max

WOD Part 1: For Time

“Karen”

  • 150 Wall Balls (14/20)(9’/10′)

WOD Part 2: For Time

  • 200M Run
  • 1 Minute Rest
  • 400M Run
  • 1 Minute Rest
  • 200M Run

*Can scale with Row or Bike

 

Saturday, April 17

WOD: 24 Minute AMRAP

  • 20 KB Swings (35/55)
  • 20 KB Step-Ups (20/24)(35/55)
  • 20 KB Shoulder to Overhead (35/55)
  • 20 KB Squats (35/55)
  • 20 PVC Sit-Ups
  • 20 Calorie Row/16 Cal Bike

*Every time you put down the bell: complete 6 Burpee to Rig

#WorkHardBeNice