April 24 - 28, 2017 | "Weekly Programming"

Monday, April 24, 2017
WOD:
Complete as many rounds and reps as possible in 4,8,12,16 or 20 minutes of:
~25 Toes to Bar
~50 Double Unders
~15 Squat Cleans*
Begin with a 4 minute time cap.If round 1 is completed withing 4 minutes extend time cap to 8 minutes. if 2 rounds are completed withing 8 minutes...extend time to 12 minutes and so on. 
*1st round, 15 reps at 135/85
2nd round, 13 reps at 185/115
3rd round, 11 reps at 225/145
4th round, 9 reps at 275/175
5th round, 7 reps at 315/205

Tuesday, April 25, 2017
Skill:
Strict Press 5-4-3-2-1
WOD:
~400 meter run
~21 Wall Ball 20/14
~21 Back Squats 135/85
~400 meter run
~15 Wall Ball
~15 Back Squats
~400 meter run
~9 Wall Ball
~9 Back Squats
~400 meter run

Wednesday, April 26, 2017
Skill:
Deadlift 3x5 at 75%
WOD:
3 min AMRAP
~Burpee
~2 Pushups
~Burpee
~4 Pushups
~Burpee
~6 Pushups...and so on
*Rest 2 minutes*
6 Min AMRAP
~10 Kettlebell Swings
~10 Box Jumps
*Rest 2 minutes*
9 minute AMRAP
~10 Alternating Lunges 95/65
~5 Jerks 95/65

Thursday, April 27, 2017
Skill:
Snatch Balance 
Snatch Drop (coach's choice for progression and reps)
WOD:
5 Rounds (increase load each round)
~Snatch Grip RDL
~Snatch Pull from below knee
~Snatch Pull from knee
~Muscle Snatch
~Overhead Squat
~Snatch Push Press
~Snatch Drop
~Hang Power Snatch
~Snatch from below knee

Friday, April 28, 2017
WOD: (For time)
~3 Rounds of "Cindy" (5 Pullups, 10 Pushups, 15 Squats)
~1 Hang Clean 155/115
~2 Rounds of "Cindy"
~2 Hang Cleans
~1 Round of "Cindy"
~3 Hang Cleans 

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