Monday
Strength/Skill: Hang Squat Clean
Every 2 min for 4 rds 3reps building in weight
WOD:
6 rounds for time of:
9 Hang Squat Cleans, 155/105 lbs
6 Bar Muscle-ups
Tuesday
WOD:
For time:
Run, 800 m
36 Dumbbell Front Rack Lunges, 50/35 lbs
Run, 600 m
24 Dumbbell Front Rack Lunges, 50/35 lbs
Run, 400 m1
2 Dumbbell Front Rack Lunges, 50/35 lbs
Run, 200 m
Wednesday
Strength:
1x [ 1 Power Snatch + 1 Hang Power Snatch ], pick load
Every 1 min for 20 mins.
Gymnastics Strength:
Strict Handstand Push-ups: 10 x 30 secs / 1 min
30 secs of work followed by 1 min of rest for 10 intervals.
Score is the total reps performed in all of the intervals.
Thursday
Core/Stability Strength: Alternating Turkish Get-up 4x6
WOD:
For time:
80 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Every 1 min (starting at 0:00) complete:
20 Double Unders
Friday
Strength: Dumbbell Bench Press 5-5-5-5-5
Skill: Skin the Cat
WOD:
5 rounds, 30 secs per station, for max reps of:
Row Calorie
Push-up
Rest 2 mins
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