Sunday, April 14 – Saturday, April 20

Posted on April 14, 2019

Sunday, April 14 – Rest Day

 

Monday, April 15

WOD: 28 Minute EMOM

Minute 1:

  • 14 Box Jumps(20/24)

Minute 2:

  • 15 Slamballs

Minute 3:

  • 10 Burpees

Minute 4:

  • 40 Second Plank Hold

 

Tuesday, April 16

Strength: Thruster

  • 3-3-3

WOD: 4 Rounds For Time

  • 20 Alt DB Power Snatch (35/50)
  • 20 Wall Balls (14/20)
  • 20 Toes to Rig
  • 200M Run

*30 minute time cap.

 

Wednesday, April 17

WOD Part 1: Max Effort for Time

  • 1000M Row

WOD Part 2: Every 3 Minutes (x6)

  • 15 KB Deadlift (35/55)
  • 50 Double Unders or 100 Single Skips

 

Thursday, April 18

WOD: 25 Minute AMRAP

  • 5 Push-Ups
  • 10 Heavy Slamball Cleans(20/30)
  • 15 KB Swings
  • 20 Sit-Ups

*200m Run, Row or 500m Bike after each round

 

Friday, April 19

WOD: 25-20-15-10-5 for Time

  • Box Jump (20/24)
  • Hanging Knee Tucks
  • DB Push Press(35/50)

*30 minute time cap.

 

Saturday, April 20

PARTNER WOD: 30 MINUTE AMRAP
  • 50 KB Swing (35/55)
  • 25 MB Sit-Ups (14/20)
  • 50 Air Squat
  • 25 Row, calories or Bike, calories
  • 50 Back Extension

*200M run [each] between each round. Record total rounds + reps.

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