Friday, April 19

April 18, 2019

 

2 Rounds
250m Row/Run
6 Spiderman & Reach
6 Active Samson
6 Pushups
6 Ring Rows

Jesus WOD (Time)

Jesus WOD

14 rds FT (45 min. TC)

10 Deadlifts (95/65)
10 Squat Cleans
10 Push Press

50 ft of Walking Lunges with barbell on back.
Walk back to start point.
At no point does the barbell touch the ground until rounds 3, 7, and 9.

Round 3,7 & 9 – 7 Turkish Get Up 1.5 Pood (53/35)

The WOD represents 14 stations of the Cross with the three time Jesus fell to the ground.

Happy Easter

* If barbell is dropped on rds other than 3,7,9 do 7 burpees and continue where you left off.

**EXTRA**

 

Jerk Drive (5 x 3)

5 Sets of 3 Repetitions

Sets #1+2 - 75% of 1RM Split Jerk
Set #3 - 83% of 1RM
Set #4 - 90% of 1RM
Set #5 - 95% of 1RM

Adding 5% to our final sets from last week. All sets taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less. Click "Workout Prep Notes" for further details on the movement.

 

Push Press (4 x 6)

4 Sets of 6 Repetitions
Set #1 - 76%
Set #2 - 78%
Set #3 - 80%
Set #4 - 83%

Percentages based on your estimated 1RM Push Press.

Third and final week with this specific repetition scheme, adding 3% from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

 

Vader (Time)

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

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