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WOD Programming – Week of 4/18/22

Monday

Every 1:30 for 8 rounds
5-8 Sumo [email protected] choice

AMRAP 15
“Fight Gone Bad……Kinda”
10 Sumo Deadlift High Pulls, 75/55
10 Push Press, 75/55
15/12 Calorie Row

Tuesday

Every 10 Minutes For 3 Rounds
400m Run
15 Box Jump Overs, 24/20
20 Pull-Ups
30 Wall Balls
30/22 Calorie Assault Bike

Wednesday

AMRAP 12 for Quality
3 HEAVY BArbell Biceps Curls
6 Pendlay Rows
10 Single Arm DB Strict Press, each arm
25m Single Arm Farmers Carry, each arm; HEAVY

AMRAP 3
8 Alternating DB Snatches, 50/35
5 Burpees over the DB
** Rest 2 min **
AMRAP 3
8 Alternating Hang Clean and Jerks, 50/35
5 Burpees over the DB
** Rest 2 min **
AMRAP 3
8 Single Arm Power Clean, 50/35
5 Burpees over the DB
** Rest 2 min **
AMRAP 3
8 Single Arm Devil Press, 50/35
5 Burpees over the DB

Thursday

STRONGMAN DAY
5 Stations @ 6 min each
1 – Sled Walks. 50m backwards sled drag/50m forward walk
2 – AMRAP 100m Farmers carry. Everytime you drop, do 7 push ups. HEAVYYYYY!
3 – Max Sandbag/Atlas Stone to Shoulder
4 – Tire Flips (sub-Ball Slams)
5 – Max Sledge Hammer hits on Tire

Friday

60 Rounds (35 min cap)
You-Go-I-Go (full-round)
3 Burpees
2 Strict Pull-ups
1 Power Clean, 95/65 or 50% of 1RM; build every 5 rounds

Saturday

TBD

Sunday

Go outdoors and use your fitness.

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Intensity

Technique

Nutrition

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