Mardi 30 avril

B] Strength
 

Deadlift 
5 sets of 5 reps

30 sec rest

Strict pull-ups OR ring dips
5 sets of 5-10 reps

Note: load over the sets

C] Nancy
5 rounds for time:

15 overhead squat @ 95/65
400m run

Lundi 29 avril

B] Strength
 

Every 90 seconds, for 15 minutes:

1 power clean + 3 push-press

Note: load over the sets

C] Wod
 

10-9-8-7-6-5-4-3-2-1 for time:

Power clean @ 135/95
Kettlebell swings @ 32/24
Burpees

Vendredi 26 avril

B] Strength
 

Shoulder press

5 sets of 10 reps

Note: load over the sets

C] Wod
 

10 rounds for time:

6 deadlift @ 135/95
6 toes-to-bar
6 front squat @ 135/95

Jeudi 25 avril

B] Strength
 

Every 90 seconds, for 15 minutes:

1 squat snatch + 1 hang squat snatch + 1 overhead squat

Note: load over the sets

C] Wod
 

For time:

50 box jumps @ 24/20
12 hang squat snatch @ 115/75
50 burpees
12 hang squat snatch @ 115/75

Mercredi 24 avril

B] Row

3 sets of 500m row

Note: Its a sprint. 2 min rest between sets.

C] Wod
 

Amrap 24 minutes:

4 clean & jerk @ 185/125
20 pull-ups 
16 wall-balls @ 20/14

Mardi 23 avril

B] Strength
 

Every 90 seconds, for 15 minutes:

1 low hang power clean + 1 mid hang power clean + 1 power clean

Note: unbroken & load over the sets

C] Fight gone bad
 

3 rounds for max reps of:

1min wall-balls @ 20/14
1min sumo deadlift high pull @ 75/55
1min b...

Lundi 22 avril

B] Strength
 

Front squat

5 sets of 6 reps

Note: load over the sets

C] Wod
 

3 rounds for time:

100 double-unders 
20 thrusters @ 75/55
400m run

Vendredi 19 avril

B] Strength
 

Deadlift

5 sets of 5 reps

Note: load over the sets

C] Wod
 

7 rounds for time:

5 burpees over bar
6 toes-to-bar
7 deadlift @ 225/155

Jeudi 18 avril

B] Strength
 

Split jerk

5 sets of 3 reps

Note: from ground

C] Wod
 

Amrap 15 minutes:

1 rope climb 
40 double-unders 
8 shoulder-to-overhead @ 135/95

Mercredi 17 avril

B] Strength
 

Every 90 seconds, for 15 minutes:

2 squat clean + 2 thrusters

Note: load over the sets.

C] Wod
 

3 rounds for time:

400m run 
12 sumo deadlift high pull @ 95/65
12 thrusters @ 95/65
12 chest-to-bar pull-ups

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