Monday 4/25
A. Squat - 5x5 @ 135-185-215-235-255-275-295
B. OH Press - 5x5 @ 45-75-105-115-125-140-150
C. BB Rows - 5x5 @ 135-155-175-195-215
D. EMOM for 15 min
3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)
5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets
Wednesday 4/27
A. BS - 4 x 5 @ 135-185-215-235-255-255
B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185 (145-160-175-190)
C. DL - 4 x 5 @ (135-225-275) 305-345-385-430
D1. Wtd PUs - 5 x 5 @ 50#
D2. GHD SUs - 5 x 10
D3. OH Walking Lunges - 5 x 20 steps @ 65#
Rest 1 min
Friday 4/29
A. BS - 5-5-5-5-3-8 @ 135-185-225-245-265-285-305-260
B. OH Press - 5-5-5-5-3-8 @ 105-115-125-140-155-125
C. Row - 5-5-5-5-3-8 @ 135-155-175-195-220-175
D. 5 rounds at Z1 of
9 Strict Chin-ups
FC - 80# x 1 lap
10 Windmills/Side - 70#
Rest 1-2 min
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