WOD’s for the Week – 4/20 to 4/25

~ Strength Work ~

Set / Rep Schema for the Week: 5 sets of 5 reps at 75% of 1 Rep Max
MONDAY TUESDAY WEDNESDAY
CTD Push-up Front Squat Standard Clean
THURSDAY FRIDAY SATURDAY
Strict Press Standard Deadlift Strict Pull-up

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
7 min AMRAP
-4x Dip
-4x Hang Clean (95/65#)

4 rounds
-4x Clean & Jerk (115/75#)
-4x Toes to Bar

17 min AMRAP
-Run 250m
-10x Mountain Climber [two-count]
-5x Deadlift (135/95#)
5 rounds of 3-6-9-12-15 reps
-Hang Snatch (75/45#)
-Pull-up
THURSDAY FRIDAY SATURDAY
3 Team Relay Rounds
-Row 200m
-30x Air Squat
-10x Box Jump (24/20″)
3 rounds of 21-15-9 reps
-Hang Power Clean (135/95#)
-2-hand Kettlebell Swing (53/35#)
“Annie”
50-40-30-20 and 10 rep rounds; for time
-Double-under
-Sit-up