Monday
WOD:
9min AMRAP
9 Burpee-to-Targets, 12 in
10 Alternating Pistols
3min Rest
9min AMRAP
6 Single Arm Devil Press, 50/35 lbs
10 Weighted Box Step-ups, 50/35 lbs
Tuesday
Strength: Weighted Pull Ups 3-3-3-3-3-3-3
Dumbbell Bench Press 5x8 at the same weight
WOD: 3min max effort of each:
Pull-up
Push-up
Sit-up
Air Squat
Wednesday
Strength: Power Snatch 3 reps every 2 min for 10 min building in weight
WOD:
5 rounds for time of:
50 Double Unders
10 Power Snatches, 135/95 lbs
Thursday
Strength: Front Squat 3-3-3-3-3
Focus on each set being at or above 70% of your 1RM
Accessory Core Work:
Every 1 min for 10 mins, alternating between:
Kettlebell Front Rack Hold, 53/35 lbs, 40 secs
Hollow Hold, 40 secs
Friday
Strength/Skill: Push Jerk 5-5-5-5
WOD
For time:
75/60 Row Calories
21 Push Jerks, 135/95 lbs
75/60 Row Calories
15 Push Jerks, 185/125 lbs
75/60 Row Calories
9 Push Jerks, 225/155 lbs
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