Sunday, March 28 – Saturday, April 3

Posted on March 28, 2021 by Jesse Cole

 

Sunday, March 28

Rest Day

 

Monday, March 29

Strength: Strict Press

  • 1 Rep Max

WOD: 3 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 (95/135)

*20 Pull-Ups in between rounds ( – )

*3 Minute Rest

15-10-5

  • Ring Dips
  • Bar-Facing Burpees
  • Deadlifts (155/225)

*10 Bar MU between rounds ( – )

*Deadlift weight should start light on the first round, could connect reps for most reps. Second deadlift weight should be on the moderate side, could connect some reps or at least fast singles

 

Wednesday, March 31

Strength: Front Squats

  • 1 Rep Max

WOD: Every 2 Minutes (x7)

  • 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

  • 2 Power Snatch (95/135)
  • 2 Hang Power Snatch (95/135)
  • 2 Overhead Squats (95/135)
  • 6 Chest to Bar

 

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
  • 3 Thrusters (115/155)
  • 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 Shoulder 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