Week 18: 1 - 5 May

Monday, 1 May

Strength
High Bar Back Squat – 3-3-3+
Front Squat 5 x 10

WOD: AMRAP in 12 minutes
200m Run
21 Overhead Squats @75/55
12 Bar-Facing Burpee


Tuesday, 2 May

Strength
Push Press 3-3-3+ 

More Strength! 
a) Press 5 x 10 @ 50%
b) Chin-Ups 5 x 6+

WOD: For Time 30-20-10
Dumbbell Snatch @45/30
Wallball @20/14


Wednesday, 3 May

Strength
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+ Hang Snatch – work up to a heavy single focusing on form – full snatch if you’re physically able, otherwise sub Hang Power Snatch.

WOD: AMRAP in 15 minutes
20 Deadlifts @135/95
15 Burpee Box Jumps


Thursday, 4 May

WOD 1 For total reps:
2 min Max Reps Ground-to-Overhead 135/95
4 min Max Reps Wallballs 20/14
2 min Max Reps Ground-to-Overhead – rest as needed –

WOD 2 For time: (25 min cap)
Row 1000m
90 Double Unders
80 Kettlebell Swings 1/.75
70 Push Press 45/35
60 Walking Lunge Steps
50 Burpees
40 Air Squats
30 Pull-ups
20 Handstand Pushups
10 Muscle-Ups


Friday, 5 May

Strength
Deadlift 3-3-3+

More Strength!
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12

WOD: AMRAP 13 minutes
3 Chest-to-Bar Pullups
6 Squat Snatch 95/65
18 Double Unders