WOD’s for the Week – 3/23 to 3/28

~ Strength Work ~

Set / Rep Schema for the Week: 8 sets of 3 reps at ascending weights (60/60/70/70/80/80/90/90% of 1RM)
MONDAY TUESDAY WEDNESDAY
Standard Deadlift Strict Press Standard Clean
THURSDAY FRIDAY SATURDAY
Back Squat CTD Push-up Strict Pull-up

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
10 min AMRAP
-5x Burpee over Rope
-20x Double Under
“Cindy”
20 min AMRAP
-5 Pull-up
-10 Push-up
-15 Squat
15 min EMOM
-3x Hang Power Snatch (95/65#)
-3x Toes to Bar
THURSDAY FRIDAY SATURDAY
7 rounds
-4x Thruster + Overhead Squat Complex
-8x Handstand Push-up
-Run 250
5 rounds
-10x Standard Deadlift (135/95#)
-20x Double Under
5 min EMOM
-5/7/9/11/13x Box Jump (24/20″)

[90 sec Rest]

5 min EMOM
-20/30/40/50/60x Single Under

[90 sec Rest]

5 min EMOM
-4/6/8/10/12x Wall Ball Standard (20/14#)