Monday
WOD
In 2 minutes, max reps of:
100 double unders(100 singles sub)
Max reps of wall walks in the time remaining
Rest 2 minutes, then
In 2 minutes, max reps of:
250/200 M ski
Max reps of toes to bar in the time remaining
Rest 2 minutes, then
In 2 minutes, max reps of:
100 double unders
Max reps of toes to bar in the time remaining
Rest 2 minutes, then
In 2 minutes, max reps of:
250/200 M ski
Max reps of wall walks in the time remaining
Post WOD
EMOM for 12 minutes:
1 hang clean + 1 push press
- start at 65% of push press 1 RM and build to a heavy set
Tuesday
EMOM for 10 sets:
Sets 1-3: 3 high hang power snatch @ 65% 1 RM
Sets 4-7: 2 high hang power snatch @ 70% 1 RM
Sets 8-10: 1 high hang power snatch @ 75-80% 1 RM
WOD
4 rounds for time:
25/20 calorie bike
12 overhead squats(115/75)
3 ring muscle ups
- Sub 9 chest to bar pull-ups + 9 dips
Wednesday
WOD
For total time:
3 rounds of:
12 box jump overs(30/24)
18/15 ski calories
Rest 3 minutes, then:
3 rounds of:
25/20 row calories
18/15 ski calories
Rest 3 minutes, then:
3 rounds of:
12 box jump overs(24/20)
25/20 row calories
Rest 3 minutes, then:
3 rounds of:
12 Box jump overs(30/24)
18/15 ski calories
25/20 row calories
- be careful if using the 30/24 inch boxes
Thursday
Take 15 minutes to practice bar muscle-ups
WOD
2 rounds for consistency:
Run 800 M
Rest 2 minutes
Run 400 M
Rest 1 minute
Friday
WOD
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks
- Rx: 155/105
Post WOD
3 sets:
50 M KB bottoms up front rack carry(50 right, then 50 left)
8 KB windmills each side
20 KB plank drag thrus(10 right, 10 left)
Saturday
WOD
4 rounds:
600 M run
10 pull-ups
20 push-ups
30 air squats
- Rest 2 minutes between rounds
- Optional 20/14 lb weighted vest
