Monday
Strength: Snatch
8 min to work up to a heavy single
WOD: Isabel
30 Snatches for time 135/95
Tuesday
WOD:
4 rounds for time of:
10 Deadlifts, 225/155 lbs
30 Wall Balls, 20/14 lbs, 10/9 ft
Strength:
Deadlift 3-3-3-3-3+
Wednesday
Strength:
1 Squat Clean Thruster, pick load
Every 1 min for 6 mins.
WOD:
As many reps as possible in 12 mins of:
10 Row Calories
3 Thrusters, 185/125 lbs
12 Row Calories
3 Thrusters, 185/125 lbs
14 Row Calories
3 Thrusters, 185/125 lbs
...Continue adding 2 Row Calories each round until time expires.
Thursday
Strength/Skill: For quality:Single Arm Dumbbell Overhead Carry, pick load, 200 m
WOD:
For time:
21 Pull-ups
21 L/21 R Single Arm Dumbbell Clean & Jerks, 50/35 lbs
15 Pull-ups
15 L/15 R Single Arm Dumbbell Clean & Jerks, 50/35 lbs
9 Pull-ups
9 L/9 R Single Arm Dumbbell Clean & Jerks, 50/35 lbs
Friday
WOD:
Complete as many rounds as possible in 25 mins of:
60 Double Unders
30 AbMat Sit-ups
20/18 Bike Calories
10 Ring Dips
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