Week of April 25th - 29th


Published April 24, 2016


Week of April 25th - 29th

Monday
SWOD- Deadlift 5x5 @ 80% 2 minutes rest b/t sets

WOD- For Time
Buy In
- 20/15 Calories on Assault Bike
Then Complete…
20-15-10
- Wall Balls (10'/20#) (9'/14#)
- American Swings (53/35)
Buy Out
- 20/15 Calories on Assault Bike

Tuesday
Skill/Accessory OTM- 4rds each (8 Minutes)
- :30s x Double Unders
- :15s-:30s x Handstand Hold or Plank Hold

SWOD-
- Bench Press 5x5 @ 80% rest 2 minutes b/t sets
- Chest Supported KB Bench Rows 3x10

WOD- 5 Minute AMRAP
- 10 Burpees
- 20 Alternating V-Ups

Wednesday
SWOD- OT2M Power Snatch x 2 (10 minutes/5 sets)

WOD- For Time
- 1 Mile Run

CORE- 4rds :30s on/ :30s rest
- Plank Hold
- Hollow Body Hold

Thursday
SWOD- OT2M Farmers Lunges x 20 (10R + 10L)

WOD- “Masters Event 3 Qualifier”
15 Minute AMRAP
- 55 Double Unders
- 15 C2b Pull Ups
- 5 Hang Power Cleans (155/105)

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

WOD- 3 Rounds
- 500m Row
- 15 HSPU (Sub L-Seated DB Press)



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