Monday
WOD: For time:
30 Russian Kettlebell Swings, 53/35 lbs
150 Double Unders
30 Russian Kettlebell Swings, 53/35 lbs
150 Double Unders
30 Russian Kettlebell Swings, 53/35 lbs
Strength:
Alternating Turkish Get-up 4x6
Use the same weight for each set.
Rest 1 min between sets.
Tuesday
Strength:
1 Power Snatch, pick load
Every 1 min for 15 mins. Build in load every 3 min
WOD:
21-15-9 reps, for time of:
Power Snatch, 115/75 lbs
Box Jump, 24/20 in
Wednesday
WOD: 4 rounds for time of:
10 Pistols
20 Pull-ups
30 Push-ups
Air Bike, 1000 m
Thursday
WOD: CrossFit Total
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max
Only log the heaviest 1 rep lifts, do not include sets prior.
Friday
WOD: Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Handstand Push-ups
15 Wall Balls, 20/14 lbs, 10/9 ft
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