WODs April 4th-9th
Monday 4th
STRENGTH: Every 2 mins, for 5 sets 1 Hang Snatch + 3 Overhead Squats
**Build over the course of the five sets to today’s heaviest.
CONDITIONING: 9 min AMRAP 3 Hang Snatches 6 Overhead Squats
9 Burpees Over the Barbell
This is intended to train your precision and stability under stress. The Hang Snatch and OHS wouuld be pretty easy by itself, but once those 9 Burpees get your HR up it becomes a lot tougher to control such a technical movement. Push this as hard as you can without getting yourself in a bad position.
Tuesday 5th
STRENGTH: Five sets for max reps of: 30 Seconds of Muscle-Ups **Rest 30 seconds 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up) **Rest 30 seconds 30 Seconds of Toes to Bar **Rest 30 seconds
CONDITIONING:
For time: Row 50 Calories 50 Russian Kettlebell Swings
Run 800 Meters
The goal today is simple: just complete the work as quickly as possible. Of course, be deliberate with the Kettlebell, don't get sloppy. And utilize those rowing techniques we learned last week to maximize your time spent on the Rower.
Wednesday 6th
STRENGTH: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+%
(If you consider yourself an "advanced lifter" then just take the 16 minutes with whatever rep-scheme that you find optimal to build to 101+%.
CONDITIONING: Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots
25 Double-Unders --50 Doubles if you're Advanced
**PLEASE DONT LET THE WALL BALL DROP FROM THE TOP
This one is intended to be "interval style." Hard and fast bursts to complete the work as quickly as possible, then the remainder of the 4 min window is your rest period.
Scale the work appropriately!! (You should have approximately 2 mins to rest each time)
Thursday 7th
STRENGTH:
Overhead HOLD
CONDITIONING:
30 min AMRAP
Run 1 Lap
12 C2B Pull-Ups
6 Handstand Push-Ups or 12 Seated Shoulder Press
The goal today is "PACING." You should aim to find a pace from the very beginning that you can pretty much maintain for the entire AMRAP. (If the 1st round takes you 4 mins to complete, but the 3rd round takes 8 mins to complete, then something went terribly wrong. If anything, your LAST round should be the fastest.)
Friday 8th
STRENGTH:
Twenty mins to find Deadlift 5 RM (This IS intended to be "Touch and Go")
CONDITIONING:
Complete one round every 2 minutes:
3 Power Cleans (As heavy as possible) 10 Ring Rows
*Complete both movements within 2 minutes resting the remainder of the time. Complete 6 Rounds or 12 minutes of work.
This is the heavy day! Try to push the strength side of this one.
