WOD: Week of 4/4

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

Post workout:

4 sets:

:30 L-sit hold

15 seated leg raises

WEDNESDAY

Pre-workout:

5 sets:

50-ft handstand walk or handstand practice


For load:

Split jerk

5-5-3-3-3-1-1-1-1

THURSDAY

10 rounds for time:

400-m run

OR

400/500-m row

OR

1,200-m bike

– Rest 2:00 between rounds.


FRIDAY

3 rounds each for time with a partner:

400/500-m row/ski

21 burpees

400-m run

SATURDAY

7 sets for load:

3 deadlifts


Post-workout:

3 sets:

20 banded glute bridges

20 banded good mornings

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