2017-04-01


Published April 1, 2017


4/3/17-4/7/17

Monday
max clean 20min
20 reps @40-50%
5 rounds
200m run
12 toes to bar
12 wallballs

Tuesday
max push press 20min
20 reps @40-50%
5 rounds
15 pull ups
15 a.swings
5 burpees
1 min rest

Wednesday
4x10 box jumps from seated 24/20
sled walk 3x45/2x45
4x200m forward
2x200m backward
1x200m right side
1x200m left side

Thursday
max snatch 20min
20 reps @40-50%
partner wod
100cal assault bike
80 deadlifts @135/95
60 goblet lunges @30/22
40 situps
200 double unders

Friday
max jerk 20min
20 reps of strict press from jerk position @75/65
10 min amrap
5 chest to bar
5 push ups
5Right kb rows @53/35
5Left kb rows @53/35
5 kb strict press @53/35

Saturday
800m run buy in
8 rounds
8 dips(or 2 muscle ups)
8 chin ups
8 box jump overs 24/20
800m run



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