Sunday, April 11
Rest Day
Monday, April 12
Benchmark WOD: 24 Rounds For Time
“Anna”
*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
*Each minute or every other minute, build in weight to heaviest complex
WOD: 13 Minute AMRAP
First 6 Minutes:
*1 Minute Rest
Second 6 Minutes:
Barbell Weight: should start moderate and get lighter on the second 6 minutes
Wednesday, April 14
Strength: Deadlift
WOD: Waterfall For Time
*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:
*Run will be split between partners in 200M increments
100 Reps Each:
Buy-Out:
*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
WOD Part 1: For Time
“Karen”
WOD Part 2: For Time
*Can scale with Row or Bike
Saturday, April 17
WOD: 24 Minute AMRAP
*Every time you put down the bell: complete 6 Burpee to Rig
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