2018-07-15

Mon
Warmup
3 Rounds
1min Row/Bike/Ski
10 Behind the neck band pull aparts + 10 OHS
5 Strict T2B

Strength
10min EMOM
2 Squat Snatch

WOD
21-15-12-9
Overhead Squat
T2B

Tues
3 Rounds
5/5 Single Arm Ring Rows
10/10 Single Leg Hop Overs
10 Half Burpees

Strength
4RM Strict Press (heavier than last week)
5RM Strict Weighted Pullup (heavier than last week)

WOD
7min AMRAP
25 Double Unders
5 Burpee Pullups (or Bar MU if able)
Limit the rest time. If you can’t maintain the MU then switch to Pullup

Wed
5 Rounds
10 Squats (switch stance each rd: staggered right/left, wide, narrow, norm)
20 sec handstand hold
5/5 Single arm Russian KB swing

Strength
5×5 Front Squat from Ground (heavier than last week)

WOD
120 Air Squats
40 Handstand Pushups
EMOM (starting at 0:00) stop and do 10 KB Swings
Do not get vortexed!

Thurs
Dynamic Warmup

Strength
5 Rounds (focus on quality)
5 Strict Tempo Ring dips (5 sec down, 3 sec hold bottom, normal up)
10 Ring Rows w/ 10sec hold on last rep
15 sec hollow rocks + 10 sec hollow hold

WOD
4x400m Run – Rest 2min after each run

Fri
3 Rounds
10 Dynamic Step ups
5 Strict Press/5 Push Press/5 Push Jerks
3 Box Jumps – increase height each round

Strength
Power Clean + Squat Clean + Jerk – work to heavy then
2x (1+1+1) @ 90% of heavy

WOD
5 Rounds
6 DB Burpee Step-ups
12 Pull-up (c2b if able)
48 Double Unders