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WOD WEEK 4/15/2018

MONDAY – 4/15/18

Metcon (AMRAP-Reps)

Every 5 min x3 Rounds: 

Run 400m

15 Snatches

Max TTB in remaining time. Immediately into: 

Every 5 min x 3 Rounds: 

Run 400m 

15 Cleans and Jerks (95/65)

Max TTB in remaining time

TUESDAY – 4/16/18

Weightlifting

Front Squat 

Warm up sets, right into: 

70% x 3 Reps

80% x 3 Reps

90% x Max Reps

*Next week is a 1RM test, so don't miss out!!

Metcon

14 min AMRAP

21 Wall Balls (20/14)

15 Cal Row

9 Deadlifts (225/155)

WEDNESDAY – 4/16/18

Weightlifting

Bench Press (5x5)

Start at 60% and climb

Do bent over row DB between sets (6-8 reps per side)

Metcon

15min to get as far as possible

50-40-20-10

Double Unders

Sit-ups

Immediately into: 

10-20-30-40-50

A:t/ DB Sntach 50/35

Pull-ups

RX 1+2-3-4-5 bar muscle ups instead of pull-ups

THURSDAY – 4/19/18

EMOM x 10

3 Power Cleans @ 70% of 1RM

10 Push Ups

EMOM x 10

12 American KB Swings (53/35)

12 Air Squats

ACCESSORY WORK

400m Farmer Carry (2) 53/35 KBs

SaturdayApril 28 and 29  Road to Regionals with Amador









 






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