4.9.18

on Sunday, 08 April 2018. Posted in WOD

WOD

Monday April  9, 2018

 

 

A) Clean: Build to a max

B) Front Squat: Build to a max (compare to back squat)

Should be aorund 85% of back squat

C) 3 rounds for time:

25 KBS @ 70/53

25 Burpee

 

-----

 

Tuesday April 10, 2018

 

 

A) Z-Press: Build to a max (compare to strict press)

B) Rear Foot Elevated Split Squat: Build to an 8rm/leg @ 30X1 tempo

C) "Angie": 100 pull ups

100 push ups

100 sit ups

100 air squats

(20 minute time cap - scale appropriately)

 

-----

 

Wednesday April 11, 2018

 

 

A) Deadlift: Build to a max (15 minutes)

B) Run: 400m for time

rest 3 minutes

800m for time

rest 3 minutes

1 mile for time

 

-----

 

Thursday April 12, 2018

REST DAY/Make Up/Skill Day

 

 

-----

 

Friday April 13, 2018

 

A) Back Squat: 5 x 3-5 @ 32X1, rest 90s

B) "Moore": 20 minute AMRAP

1 rope climb

Max HSPU

400m run

 

-----

 

Saturday April 14, 2018

 

A) Team WOD: 9:30am

 

-----

 

Sunday April 15, 2018

Make Up/Skill/Recovery Day

3-4pm

Comments (0)

Leave a comment

Please login to leave a comment. Optional login below.