WOD’s for the Week – 4/25 to 4/30

~ Strength ~

Plan: 20 minutes total to complete work assigned
Work by Day Warm-up Work
 

Mon/Thu: Any Push movement

Tue/Fri: Any Pull movement

Wed/Sat: Any Squat + Abs work

15 total reps @ 30-50% 1RM Main Lifts: 6 sets for 35 total reps @ 70-80% 1RM

Burner: Max quality reps @ 50-60% 1RM (performed immediately after Main Lift sets)

Abs: 4 sets of 20 reps (only done on squat days)

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
15 min AMRAP
-3 x Ring Dip
-6 x KB Chest Press (26/20#)
-9 x Handstand Push-up
4 rounds
-4 x Snatch-grip Deadlift (185/135#)
-4 x Pull-up

[Rest 1 min]

4 rounds
-4 x Power Clean (95/65#)
-4 x Pull-up

6 rounds
-3 x Front Squat (95/65#)
-6 x Box Jump (30/24″)
-12 x Sit-up (20/14#)
THURSDAY FRIDAY SATURDAY
10 min AMRAP
-5 x Plyo Push-up
-5 x Push Press (75/45#)
-5 x Ring Dip
5 min AMRAP
-3 x Snatch (95/65#)
-3 x Chin-up

[2 min Rest]

Repeat!

15-12-9-6-3 reps for time
-Front Squat (95/65#)
-Toes to Bar
-Lunges (44/26#) [alt. legs]