WOD’s for the Week – 4/13 to 4/18

~ Strength Work ~

Set / Rep Schema for the Week: 10 sets of 1 rep at 90% of 1 Rep Max
MONDAY TUESDAY WEDNESDAY
Back Squat Standard Clean Strict Press
THURSDAY FRIDAY SATURDAY
Standard Deadlift Strict Pull-up CTD Push-up

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
“Diane”
21-15-9 reps, for time
-Deadlift (225/155#)
-Handstand Push-up
5 rounds
-8x Strict Pull-up
-8x Hang Snatch (65% 1RM)
-30x Double Under
8 min AMRAP
-Run 250m
-10x 2-hand Kettlebell Swing (53/35#)
THURSDAY FRIDAY SATURDAY
18 min AMRAP
-2x Standard Clean (115/75#)
-2x Pistol Squat [total]

-4x Standard Clean (115/75#)
-4x Pistol Squat [total]

-6x Standard Clean (115/75#)
-6x Pistol Squat [total]

Continue in this manner, adding 2 reps to each movement every round
Score: total reps completed in 18 min

AFAP
-20x 1-hand Kettlebell Swing [per hand] (44/26#)
-20x Toes to Bar
-20x Kettlebell Snatch [per hand] (44/26#)
-20x Handstand Push-up
-20x Kettlebell Push Press [per hand] (44/26#)
-20x Burpee
-100x Single Under
3 Rounds
-12x Box Jump (24/20″)
-6x Clean & Jerk (135/95$)
-3x Bar Muscle-up