Monday
Strength: Shoulder Press 3-3-3-3-3
WOD: Baseline
500m Row
40 air squats
30 sit ups
20 push ups
10 pull ups
Tuesday
WOD
Every 5 mins for 25 mins do:
Run, 200 m
5 Burpee Bar Muscle-ups
16 Alternating Dumbbell Snatches, 50/35 lbs
Wednesday
Strength: Front Squat 5-5-5-5-5
WOD: As many reps as possible in 7 mins of:
5 Wall Balls, 20/14 lbs, 10/9 ft
15 Double Unders
10 Wall Balls, 20/14 lbs, 10/9 ft
30 Double Unders
15 Wall Balls, 20/14 lbs, 10/9 ft
45 Double Unders
...Continue adding 5 Wall Ball and 15 Double Under reps each round until time expires.
Thursday
Strength: 8 min to find a heavy 1 rep Push Press
WOD:
For time:
3 rounds of:
12 Push Press, 60% 1RM
12 Toes-to-bars
15/10 Bike Calories
-- Rest 3 mins --
3 rounds of:
9 Push Press, 60% 1RM
9 Toes-to-bars
12/8 Bike Calories
Friday
Strength: 1x [ 1 Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Thruster ], pick load
Every 2 mins for 10 mins.
WOD:
For time:
21 Deadlifts, 315/225 lbs
15 Hang Power Cleans, 225/155 lbs
9 Squat Clean Thrusters, 135/85 lbs
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