WOD’s for the Week – 4/27 to 5/2

~ Strength Work ~

Set / Rep Schema for the Week: 10 minutes to establish a 1 Repetition Maximum
MONDAY TUESDAY WEDNESDAY
Strict Pull-up CTD Push-up Back Squat
THURSDAY FRIDAY SATURDAY
Standard Clean Strict Press Standard Deadlift

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
Level Test: max Strict Pull-up in 2 min

15 min AMRAP
-7x Air Squat
-7x Sit-up
-7x Wall Ball Double Taps (20/14#)

Level Test: max CTD Push-up in 2 min

5 rounds
-15x Sumo Deadlift High Pull (75/45#)
-15x Back Extension
-Run 550m

Level Test: max Air Squat in 2 min

18:18 min AMRAP
-36x Double Under
-9x Standard Deadlift (155/105#)

THURSDAY FRIDAY SATURDAY
Level Test: max Kipping Pull-up in 2 min

4 rounds
-12x 2-hand Kettlebell Swing
-6x Clean & Jerk (115/75#)
-3x Ring Muscle-up

Level Test: max Sit-ups in 2 min

3 rounds
-7x Handstand Push-up
-7x Knees to Elbows
-7x Box Jump (24/20″)

8 min AMRAP
-10x Spiderman Push-up
-Run 300m