WOD’s for the Week – 4/18 to 4/23

~ Strength ~

Plan: 20 minutes total to complete work assigned
Work by Day Warm-up Work
Day 1/4: Zercher Squat, Squat Clean

Day 2/5: Pull-up, Leg Lifts

Day 3/6: Deadlift, Press

 

Complete 3 sets of 3 reps of each movement at 40-50% 1RM.

All warm-up set for both moves should be completed before moving on to the work sets.

Day 1/4: Both moves, begin at 55/35#, do 3 reps/move, add 20/10#, repeat to max for each move

Day 2/5: Perform max supersets of 3 reps per move

Day 3/6: Both moves, 3 x 5 @ 65/75/85%, NOT supersetted

~ Conditioning – “Eric’s Game” ~

MONDAY TUESDAY WEDNESDAY
21-15-9 reps for time
-Toes to Bar
-Wall Ball (20/14#)

[50x Double Under after each round]

4 rounds for time
-15x Power Snatch (75/55#)
-10x CTD Burpee
10 min Ladder
-3x Push Press (95/65#)
-3x Pull-up

[+3 reps per round]

THURSDAY FRIDAY -SATURDAY
3 min AMRAP
-3x Power Clean (135/95#)
-9x Push-up

[rest 1 min]

3 min AMRAP
-3x Front Squat (135/95#)
-9x Push-up

[rest 1 min]

3 min AMRAP
-3x Power Clean
-3x Front Squat

For time…
-10x weighted overhead box step-ups (45# to 24″ box/25# to 20″)
-20x sit-ups
-30x KB swings (53/35)
-40x/120x double unders/single unders
-30x KB swings
-20x sit-ups
-10x weighted overhead box step-ups
3 rounds for time
-15x Deadlift (225/175#)
-Run 400m
-1x Rope Climb