April 3 -7, 2017 | "Weekly Programming"

Monday, April 3, 2017
Strength:
1RM Hang Clean
WOD:
Reverse Fran
9-15-21
~Pullups
~Thrusters 95/65

Tuesday, April 4, 2017
Strength:
Back Squat
5x70%/4x80%/3x85%/2x90%/1x95%
WOD:
10 Minute AMRAP
~10 Kettlebell Swings 53/35
~5 High Hang Power Clean 135/95
~10 Ring Dips

Wednesday, April 5, 2017
Skill:
Back accessory work (coaches choice on reps and movements)
WOD:
3 Rounds
~1 Complex: squat clean, thruster, back squat, thruster
~50 Double Unders
~1 Complex
~40 Double Unders
~1 Complex
~30 Double Unders
~1 Complex
~20 Double Unders
~1 Complex
~10 Double Unders

Thursday, April 6, 2017
WOD:
~1 Mile Run
~10 Toes to Bar
~800 meter run
~9 Toes to Bar
~500 meter run
~8 Toes to Bar
~400 meter run
~7 Toes to Bar
~200 meter run
~6 Toes to Bar
~200 meter run
~4 Toes to Bar
~400 meter run
~3 Toes to Bar
~800 meter run
~2 Toes to Bar
~1 Mile Run

Friday, April 7, 2017
WOD:
~40 Overhead Alternating Lunges 95/65
~30 Box Jumps 24/20
~20 Wall Balls 20/14
~10 Handstand Pushups

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