WOD’s for the Week – 4/6 to 4/11

~ Strength Work ~

Set / Rep Schema for the Week: 5 sets of 5 reps at 80% of 1 Rep Max
MONDAY TUESDAY WEDNESDAY
Standard Clean Strict Press Standard Deadlift
THURSDAY FRIDAY SATURDAY
Strict Pull-up CTD Push-up Front Squat

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
15 min AMRAP
-4x Handstand Push-up
-4x Deadlift (155/105#)
-Run 300m
“Angie”
For Time
-100 Strict Pull-up
-100 CTD Push-up
-100 Sit-up
-100 Air Squat
5 Team Rounds
-3x Tire Flip
-9x Back Extension
-6x Hang Snatch (95/65#)

[All reps are per person]

THURSDAY FRIDAY SATURDAY
13 min AMRAP
-30x Single Under
-10x Wall Ball Standard (20/14#)
7 Rounds
-Run 550m
-10x Burpee
-10x Toes to Bar
Ladder
-2-hand Kettlebell Swing (53/35#) [2…20, +2]
-Rope Climb [1…10, +1]