Monday
Strength: Deadlift
5-5-5-5-5
WOD:
As many reps as possible in 7 mins of:
1 Deadlift, 275/185 lbs
1 Bar Muscle-up2 Deadlifts, 275/185 lbs
2 Bar Muscle-ups3 Deadlifts, 275/185 lbs
3 Bar Muscle-ups
...Continue adding 1 rep each round to each movement until time expires.
Tuesday
WOD: 20min AMRAP
Run, 200 m
20 Wall Balls, 20/14 lbs, 10/9 ft
20 AbMat Sit-ups
Run, 200 m2
0 Alternating Pistols
20 AbMat Sit-ups
Wednesday
Strength: Bench Press
3 Bench Press, pick load
Every 3 mins for 21 mins
WOD:
3 rounds, 2 mins each, for max reps of:
15 Burpees
max reps in remaining time Double Unders
Rest 1 min
Thursday
WOD
For time:
30 Kettlebell Box Step-ups, 70/53 lbs, 20 in
30 Toes-to-bars
30/22 Row Calories
30 Strict Handstand Push-ups
30/22 Row Calories
30 Toes-to-bars
30 Kettlebell Box Step-ups, 70/53 lbs, 20 in
Friday
Strength: Overhead Squat 3-3-3-3-3-3-3
WOD: 3 rounds for time of:
3 Strict Ring Dips
6 Power Snatches, 135/95 lbs
9 Overhead Squats, 135/95 lbs
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