WODs 4.22.19 - 4.26.19 - Happy Easter!!

We hope that everyone has a great Easter Sunday!

Monday

Back Squat 7 x 5 @ 80%

Then

For time: 18 Min Time Cap

Run 400 Meters

15 Tire Flips

15 Burpees

Run 400 Meters

15 Strict Pull Ups

15 Wall Climbs

Run 400 Meters

15 Pistols

15 Toes To Bar

Tuesday

Jerk Drive
5 Sets of 3 Repetitions

Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed between sets.

Push Press
4 Sets of 6 Repetitions

Conditioning
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Wednesday

Conditioning
"Tres Leches"

On the 0:00... "Tres Leches" Part #1: (DO NOT DROP BARS FROM OH)
30 Clean and Jerks (135/95)

On the 10:00... "Tres Leches" Part #2:
30 Kipping HSPU
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3:
1 Mile Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Thursday

Conditioning
"Wreck Yourself"
Teams of 3, for time:
600m Sandbag Run


6 Rope Climbs

200m Sandbag Run

20 Squat Cleans
600m Sandbag Run
9 Rope Climbs

200m Sandbag Run

35 Squat Cleans
600m Sandbag Run
12 Rope Climbs

200 Meter Sandbag Run

50 Squat Cleans

Barbell - 135/95
Rope - 15'
Team runs together with a single Sandbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

Friday

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

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