Sunday, April 14 – Saturday, April 20

Posted on April 13, 2019

Sunday, April 14 – Rest Day

 

Monday, April 15

Strength: Strict Pull-Ups

  • 5-5-5

*Add weight if you can.

WOD: 18 Minute EMOM

Minute 1:

  • Row, calories or Bike, calories (10/12)

Minute 2:

  • 8 Pull-Ups

Minute 3:

  • 8 Strict Burpees

 

Tuesday, April 16

Strength: Thruster

  • 3-3-3

WOD: 3 Rounds For Time

  • 15 Power Snatch (63/95)
  • 15 Thrusters (63/95)
  • 400M Run

*22 minute time cap.

 

Wednesday, April 17

Skill Work: Double-Unders/Triple-Unders

WOD Part 1: Max Effort for Time

  • 1000M Row

WOD Part 2: Every 3 Minutes (x4)

  • 15 Deadlift (93/135)
  • 50 Double Unders

*Record row time & slowest time.

 

Thursday, April 18

Strength: 8 Minute EMOM

Minute 1:

  • 30 Sec. Plate Russian Twists (15/25)

Minute 2:

  • 30 Sec. Single Leg Wall Sit, both legs [Click Here]

WOD: 18 Minute MOMO

  • Wall Balls (14/20) (10/10)
  • Power Clean (63/95)
  • Bar-Facing Burpees

*Record total reps for all three movements.

 

Friday, April 19

Strength: 8 Minute MOMO

4 Strict Press + 4 Push Press

  • 70% of 1 Rep Strict Press

WOD: 30-20-10 for Time

  • Box Jump (20/24)
  • Toes To Bar

*18 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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