Monday
Strength/Skill: Thurster 3-3-3-3-3-3 Go every 90 sec
WOD: Partner style
For time:
30 Thrusters, 95/65 lbs
30 Row Calories
30 Thrusters, 95/65 lbs
30 Row Calories
30 Thrusters, 95/65 lbs
30 Row Calories
Tuesday
Strength: Barbell Goodmorning 10-10-10-10
WOD:
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees
Wednesday
WOD: Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps, for time of:
Unbroken Double Unders
Each set must be performed unbroken before you can move on to the next.
Core Grinder:
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Thursday
Strength: Split Jerk 3-3-3-3-3
WOD: For time:
5 Clean & Jerks, 205/145 lbs
15 Chest-to-bar Pull-ups
4 Clean & Jerks, 205/145 lbs
12 Chest-to-bar Pull-ups
3 Clean & Jerks, 205/145 lbs
9 Chest-to-bar Pull-ups
2 Clean & Jerks, 205/145 lbs
6 Chest-to-bar Pull-ups
1 Clean & Jerk, 205/145 lbs
3 Chest-to-bar Pull-ups
Friday
WOD: Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
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