WODs for the week April 29th – 5th!!

The testing you have all been waiting for!!!

Lots of heavy lift and hard workout make sure you are getting lots of sleep and eating well!!

 

Monday 

Buy in – 2 rounds – 200m Run / 10 Russian KBS / 5 KB Snatch + 50 ft OH carry right hand then let hand / 5 Goblet Squat @44×1 / 25ft Side to Side Lunge

A) Strict Press Build to a PR in 7-10 Sets

B) Max Weighted Pull Up in 5-7 Sets

C) Max HSPU in 2 min

Some point During the Class you will complete

10 min Max Cal on AD Bike

*keep track of what you hit today ūüėČ

 

Tuesday 

Buy in – 2 rounds – 10 Lunge with leg drive / 20 sec Supinated Bar Hand / 20 Second HS hold / 10 1 Arm Bent Over row / 8 Single Leg DL

then 2 sets 3 Hang Muscle Cleans / 3 Power Cleans / 3 Power Cleans to Front Squat / 3 Full Cleans x 2 sets @40%

A) Clean – Build to a 1RM in 7-10 sets

B) 7 Min AMRAP of Power Cleans @ 75 of newly established max

Buy out – 3 Rounds – 10 GHD Sit Ups/ 10 V-snaps / 10 Russian Twist

 

Wednesday

Buy in – 2 rounds – 1 min Row / 18 Alternating Reverse Lunges / 100ft Double KB Front Rack Carry / 20 Side to Side hops / 10 Front 2 Back BB Press

Mobility – Pain Ball on Shoulder + Pass Throughs

A) Push Press – Build to a 1Rm in 6-8 sets

B) BTN Jerk – Build to a 1RM in 6-8 sets

C) Max Strict Ring Muscle ups

*if you dont have Strict RMU you will do a 2 min AMRAP of Ring Pull ups (thumbs to armpits)

 

Thursday

Buy in – EA warm up

Fight Gone Bad – 3 Rounds For total Reps
1 Min Wall Balls 20/14
1 Min Sumo Deadlift High Pulls 75/55
1 Min Box Jumps
1 Min Push Press 75/55
1 Min Cal Row
1 Min Rest

400m Recovery Walk easy pace

1 Mile run test!!

 

Friday

Buy in – 3 Rounds – 50 Single Unders / 30 Walking Lunges / 10 Beat Swings / 10 Ring Rows

Metcon – Brutal Fridays – For time
21 Bar Muscle Ups
50′ OH Walking Lunge (2x 50/35 DB)
28 Strict HSPU
100′ Farmer Carry (2x 70/53 kbs)
35 C2B Pull ups
50′ OH Walking Lunge (2x 50/35 DB)
100′ HS Walk

Scales – BMU down to 15 or Pull ups
HSPU – Open Standard Scale or Box HSPU
C2B – Pull ups
HSW – 200′ Bear walk

Buy out – Skill work (not heavy work!!)

Saturday

Buy in – EA Warm up (10 Min)

A) Split Jerk – Build to a 1RM in 7-10 sets

B) Bench Press – Build to a 1RM

C) 1xAMRAP Bench @ 85% of newly established 1RM

Buy out – Rope Climb Practice!!

 

April 28, 2019

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