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CrossFit WODs April 26-30

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Monday, April 26
STRENGTH
10 x 90  second rounds, increase load each round
hang power clean + power clean + squat clean
WOD
10-8-6-4-2
hand stand push ups
pistols

Tuesday, April 27
WOD
AMRAP in 20 minutes
5 deadlift, 225/155
10 DB bench press, 45/30
15 wall ball shots, 20/14
200m run

Wednesday, April 28
STRENGTH
snatch balance 5-5-3-3-2-1-1
WOD
20-2
alt DB snatch, 45/30
2-20
walking lunges

Thursday, April 29
WOD
row 500m, then
21-15-9
box jumps, 24/20
KB swings, 555/40
goblet squats
pull ups
then,
row 250m

Friday, April 30
WOD: THE GHOST (see 05.01.19)
6 rounds for max reps
1 min. row, cal.
1 min. burpees
1 min. DU’s
1 min. rest

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