WOD’s for the Week – 4/11 to 4/16

~ Strength ~

Plan: 20 min max to complete all assigned work. Percentages are based on “1-Rep Max” weights.
Pick any ONE move from… Warm-up Work
 

Any squat (back, front, overhead, Zercher)

Any clean (squat, power, hang)

Any snatch (squat, power, hang)

Deadlift

Strict Press

5 reps @ Bar Only

5 reps @ 30%

5 reps @ 40%

 

 

5 reps @ 50%

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

Reps do not have to be touch and go, but < 30 sec between reps.

 

~ Conditioning – “Chimera” ~

MONDAY TUESDAY WEDNESDAY
“Dianabel”

15-12-9-6-3 reps for time
-Deadlift (225/135#)
-Handstand Push-up
-Kettebell Snatch (53/35#) [per arm]

“Barbrackie”

20 min Team AMRAP
-Row 400m
-20 Push-up
-40 Sit-up

Team members alternate rowing; non-rowers AMRAP push-up/sit-up

Score: distance rowed

“Frannie”

For time

50 Double Under

27-21-15-9 reps
-Thruster (95/65#)
-Pull-up
-Sit-up

50 Double Under

THURSDAY FRIDAY -SATURDAY
“Kevally”

5 rounds for time
-30 Kettlebell Swing (53/35#)
-Run 200m
-30 Box Jump (24/20″)
-Run 400m
-30 Pull-up

“Elizabellen”

3 rounds for time
-Run 400m
-15 Clean (135/95#)
-15 Ring Dip

“Grancy”

5 rounds for time
-Run 400m
-10 Ground to Overhead Squat (95/65#)

[GtOHS Standards]
-Bar begins each rep touching the floor
-Ground to full extension overhead by any means (Snatch, Clean + Jerk, etc.)
-Remain at full extension and perform a full range overhead squat
– Bar returns to ground