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