Apr 2 – 8, 2018
Monday April 2, 2018
Back Squat
3-3-3-3-3
Front squat
3-3-3
then,
2 RFT
400m Sprint
20 Box jumps 24/20″
10min Time cap
Tuesday
Kettle bell Madness
For time:
50 Lunges w/KB held at chest or higher
40 Russian KBS
20 American KBS
10 Alt KB Snatches per hand
20 American KBS
30 KB Squat Cleans
40 Russian KBS
50 Lunges w/KB at chest or higher
25min Time Cap
Men: 53lbs
Women: 35lbs
Wednesday
BB Bench Press
5-3-3-1-1-1
then,
3 Person teams
20min AMRAP
10 Push Presses (from the floor) 115/80lbs per person
10 Lateral Burpees over bar per person
10 TTB per person
10 Lateral Burpees over bar per person
Each member must complete 10 reps of each movement in rotating fashion. For example, Partner A must complete 10 push presses, then Partner B, then Partner C. They will move through each movement this way for the entire 22 minutes. Only when all 3 team members have completed 40 reps will the round be counted.
Thursday
12min Kipping & MU Skill work
then,
12min EMOM
Min1: 9 Pull ups
Min2: 6 CTBs
Min3: 3 Ring or Bar MUs
The score for this wod = total reps with 72 being a perfect score.
Friday
Build to heavy BB complex in 15min:
Clean grip DL + Squat Clean + Push Jerk
then,
12min EMOM
Min1: 3 Power clean and jerks 165/115lbs
Min2: 40 DUs
Saturday
Sunday
Team of 2
20min AMRAP
10 S2O (shoulder to overhead) 95/65lbs
10 Cal Row
15 S2O 105/70lbs
15 Cal Row
20… @ 115/75lbs
20…
Teams will continue adding 5 reps/cals for the entire 20min, and may divide the work however they like. Also men will add 10lbs per round and women will add 5lbs.