4.2.17

on Sunday, 01 April 2018. Posted in WOD

WOD

Monday April  2, 2018

Title: Testing Week

 

A) Power Snatch + OHS: Build to a max for the day

B) Pronated Pull-up: 50 strict for time - cannot drop off the bar

C) For time: 50-40-30-20-10 DU

10-10-10-10-10 Burpees

 

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Tuesday April  3, 2018

Title: Testing Week

 

A) Close Grip Bench Press: Build to a max @ 30x1

B) Side Plank: Max hold per side (terminate @ 90s)

C) Toes to Bar: max set unrbroken reps

D) Box Step Up: 10 minutes - 24" step

alternate legs

hands behind head

 

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Wednesday April  4, 2018

Title: Testing Week

 

A) Back Squat: Build to a 1rm for the day (12 minutes)

B) Strict Press: Build to a 1rm for the day (8 minutes)

C) Row Repeats: 500m row

rest 90s

500m row

Fastest time possible for BOTH

try not to hold back too much on the first set

 

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Thursday April  5, 2018

Make up day

 

 

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Friday April  6, 2018

 

A) Barbell Thruster: Max weight from the rack

B) "Fran": 21-15-9

Thrusters @ 95#

Chin over HZ Plane Pull Ups

 

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Saturday April  7, 2018

Title: Team WOD

 

A) 9:30am: 

 

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Sunday April  8, 2018

 

REST DAY

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