Week of April 4th - 8th


Published March 31, 2016


Week of April 4th - 8th

Monday
SWOD- Back Squat 5x5 @ 70% - 2 minutes rest between sets

WOD- For Time; 24-18-12
- Hollow Rocks
- Push Ups
- Jumping Squats

Tuesday
SWOD- Strict Press 5x5 @ 70% - 2 minutes rest between sets

WOD- “Helen”
- 400m Run
- 21 AKBS (53/35)
- 12 Pull Ups

CORE- Russian Twists 4x20 (10R +10L)

Wednesday
SWOD- OT2M 1x High Hang Squat Clean + 1x Hang Squat Clean (7 sets)

WOD- 10 Minute AMRAP
- 10x Power Cleans (115/75)
- 30x Double unders
- 10x T2B

Thursday
SWOD- OTM 1x Power Snatch (10 sets)

WOD- 5 RFT
- 10 HSPU
- 100ft Farmers Carry (62’s/40’s)

Friday
SWOD- OTM Back Squat 10x2 @ 60% (goal is to move the weight as fast as possible with good form)

WOD- 4 Rounds of:
- :60s Assault Bike
- :60s rest
- :60s Rowing
- :60s rest
- :60s Bar Facing Burpees
- :60s rest



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