Monday
WOD:
For time:
50-40-30-20-10
Crossover Single Unders
Abmat Sit Ups
5-4-3-2-1
Wall Walks
Tuesday
Strength: Front Squat 2-2-2-2-2-2
WOD:
For time:
12 Squat Cleans, 135/95 lbs
9 Squat Cleans, 155/105 lbs
6 Squat Cleans, 185/125 lbs
3 Squat Cleans, 205/155 lbs
Wednesday
WOD:
With a partner, break up anyway you want:
For Time
80 Burpee Pull-ups
Row, 4000 m
200 Echo Bike Calories
Thursday
Strength: Sumo Deadlift 3-3-3-3-3
WOD: Complete as many rounds as possible in 8 mins of:
5 Kettlebell Deadlifts, 53/35 lbs
5 Single Arm Kettlebell Cleans, 53/35 lbs Right arm
5 Single Arm Kettlebell Snatches, 53/35 lbs Right arm
5 Kettlebell Deadlifts, 53/35 lbs
5 Single Arm Kettlebell Cleans, 53/35 lbs Left arm
5 Single Arm Kettlebell Snatches, 53/35 lbs Left arm
Run, 100 m
Friday
WOD
CrossFit Open 20.2
Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters, 50/35 lbs
6 Toes-to-bars
24 Double Unders
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