# WODs March 28th-April 2nd

Monday 28th

STRENGTH:

We'll do 15 mins of practice with some different Rowing Techniques

CONDITIONING:

"Baseline"

For Time:

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

...rest 5 mins then do it in reverse.

Advanced Version

"Badass Baseline"

For Time:

1000m Row

40 Alternating Pistol Squats (20 each leg)

30 Toes To Bar

20 Handstand Pushups (Hands parallel with head for RX)

10 Muscle Ups (Rings or Bar)

Tuesday 29th

STRENGTH: Every minute on the minute for 15 minutes (5 sets):

Station 1 – 6-8 Deadlifts

Station 2 – 10 Alternating Lunges as heavy as possible (5 each leg)

Station 3 – 6 DB Press each arm (12 total)

CONDITIONING: 15 min AMRAP

Run 1 lap 15 Ring Rows

15 Kettlebell Swings

Wednesday 30th

STRENGTH: Every 2 minutes, for 6 sets: 5 Overhead Squats

CONDITIONING:

15 min AMRAP

20 Weighted Box Steps (10 each leg)

20 Push Press

40 Double-Unders

Thursday 31st

STRENGTH: Take 15 minutes to build to today’s heavy Clean & Jerk

CONDITIONING: Every minute, on the minute, for 15 minutes (15 sets): 3 Clean and Jerks 6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute into which you carried over. Restart at the top of the following minute.

FINISH: Every 2 minutes, for 10 minutes (5 sets):

100 Meter Farmer’s Carry (as heavy as possible)

Friday 1st

STRENGTH: Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pullups + 6 Chin-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Station 2 – 8 Bench Press

CONDITIONING: For time: Row 1000 Meters 20 Handstand Push-Ups 30 Dips

40 Push-Ups

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