WOD: Week 4/26-5/1
Get it!
FRIDAY, Apr 30, 2021
WOD #1:
3 rounds for time of:
9 Devil Press, 35/25 lbs
9 Chest-to-bar Pull-ups
6 min time cap
WOD #2:
3 rounds for time of:
9 Devil Press, 35/25 lbs
9/6 Row Calories
7 min time cap
THURSDAY, Apr 29, 2021
WOD #1:
Clean 1-1-1-1, using heaviest weight per set
Push Press 2-2-2-2, using heaviest weight per set
Jerk 2-2-2-2, using heaviest weight per set
18 min to complete
Perform sequence at 75-85% of 1RM clean & jerk
WOD #2:
AMRAP 12 mins:
12 Box Jumps, 24/20 in
12 Goblet Lunges, 50/35 lbs
12 Single Arm Dumbbell Shoulder-to-Overheads, 50/35 lbs
WEDNESDAY, Apr 28, 2021
WOD #1:
Row : 2x 300 m, rest 2 mins in between efforts
WOD #2: “Annie”
50-40-30-20-10 reps, for time of:
Double Under
Sit-up
12 min time cap
WOD #3:
3 rounds for quality of: Farmer Carry, 100 m
Rest as needed between sets.
TUESDAY, Apr 27, 2021
WOD #1:
Deadlift 2-3-5-10-2-3-5-10 at 75% 1RM Rest as needed between sets.
25 min to complete. Same weight across all sets. 50-75% of 1RM.
WOD #2:
4 rounds for quality of:
L-Sit, 30 secs
12 Single Arm Dumbbell Rows
10 min to complete. 6 reps per side.
MONDAY, Apr 26, 2021
WOD #1:
3 rounds for quality of:
Chin Over Bar Hold, 45 secs
Plank Hold, 45 secs
Medicine Ball Clean, 20/14 lbs, 45 secs
10 min cap
WOD #2: “Half Murph”
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
21 min cap out the door