WOD: Week of 4/11

MONDAY

5 rounds for time of:

800-m run

30 KB swings (53/70 lb)

30 pull-ups

TUESDAY

7 sets for load:

1 front squat

Post-workout:

5 sets:

10 KB side bend/side

1:00 double KB front-rack hold

WEDNESDAY

For time: 15-12-9: Strict handstand push-ups *Complete 21 sit-ups after each set. 15-12-9: Strict ring dips *Complete 21 sit-ups after each set. 15-12-9: Push-ups *Complete 21 sit-ups after each set.


THURSDAY

7 sets for load:

3 hang power cleans

Post-workout:

3 sets:

20 weighted glute bridges

20 banded side steps/side

FRIDAY

3 rounds for max reps of:

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 box jumps (20 in)

1:00 push presses (55/75 lb)

1:00 rowing calories

Rest 1:00

SATURDAY

For time:

21 deadlifts (155/225 lb)

21-m handstand walk

15 deadlifts

15-m handstand walk

9 deadlifts

9-m handstand walk

Post-workout:

3 sets:

200-m KB farmers carry (24/32 kg)

277 views0 comments

Recent Posts

See All

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

MONDAY Karen For time: 150 wall-ball shots (14/20 lb) (9/10 ft) Post-workout: 5 sets: 20 weighted med-ball sit-ups (20/14 lb) 20 med-ball knee tucks TUESDAY 5 rounds for time: 20 pull-ups 400-m run Po