This Week’s WODs

Monday, April 24th

10,9,8,7,6,5,4,3,2,1
DB Bench Press
Pull-ups
– If a large class, half do this first, other half row and thruster first

3 Rounds
in 3 minutes
20 Thrusters (75/55)
Row for max Calories
– rest 2 minutes after each round
– Scaled: (45/35)

Tuesday, April 25th

“Nutts”
10 Handstand push-ups
15 Deadlifts (250/165)
25 Box jumps 30”/24”
50 Pull-ups
100 Wallballs (20/14)
200 Double-unders
400m Run w/ (45/25) plate

Wednesday, April 26th
Jerk Balance 3×3
– light weight
5 heavy Split Jerks

4 Rounds
400m Run
10 Split Jerks @ 50%

Thursday, April 27th
Back Squat 4

3 Rounds
10 Pull-ups
10 Squat Cleans (135/95)
50 Double-unders
Rx+ 5 Muscle-ups

Friday, April 28th
Hang Power Snatch + OHS + Hang Snatch
Every :90 x 11

Partner WOD
4 Rounds
400m Run
500m Row
One partner rows while the other runs

Saturday, April 29th
Bring a friend day

Push Press 5

Partner WOD
100 Wallballs
20 Burpees, alternating
100 Sit-ups
20 Burpees, alternating
100 KB Swings
20 Burpees, alternating

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