WOD’s for the Week – 4/4 to 4/9

~ Strength ~

Plan: 20 min max to complete all assigned work. Percentages are based on “1-Rep Max” weights.
Day Superset Work
Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Front Squat / KB Push Press

Clean / KB Snatch

Overhead Squat / Push-up

Press / Clean

Back Squat / Plank

Clean / Push-up

4 sets of: [5 @ 70%] / [5 @ 53/35#]

4 sets of: [5 @ 70%] / [5 @ 53/35#]

4 sets of: [5 @ 70%] / [5 @ 70%]

4 sets of: [5 x HSPU] / [5 @ 70%]

4 sets of: [5 @ 70%] / [60 sec]

4 sets of: [5 @ 70%] / [5 @ 70%]

~ Conditioning – ” Body Movin’ ” ~

MONDAY TUESDAY WEDNESDAY
10 min AMRAP
-5 x Handstand Push-up
-5 x Box Jump (24/20″)
5 rounds
-10 x Chest to Bar Pull-up
-20 x Sit-up
-30 x Double Under
5 min AMRAP
-10 x Air Squat
-10x Push-up w/ Hand Release[Rest 1 min]

5 min AMRAP
-10 x Burpee (CTD)
-10 x Lunge [per leg]

THURSDAY FRIDAY SATURDAY
20 min Ladder
-Pull-up
-Pike PressPull-up: Start at 1; +1 / round
Pike Press: Start at 2; +2 / round
12 min AMRAP
-12 x Toes to Bar
-25ft Walking Lunge
-6 x Box Jump (30/24″)
18 min AMRAP
-2 x Muscle-up
-6 x Handstand Push-up
-25 x Double Under