2018-07-30

Mon
Warmup
3 Rounds – 200m jog, 5 Muscle Snatch + 5 Overhead Sq, 5 Burpees

WOD
0-10min Establish a heavy snatch
12-24min 10-8-6-4-2 Squat Snatch, Burpee Box Jump Over (10min Time Cap)
24min 200m Farmer’s Carry

Tues
Warmup
3min Row/Ski/Bike then
3 Rounds
5 DB Strict Press + 50′ Waiter’s Carry per side
5 Ring rows w/ 5 sec hold at the top of each rep

Strength
1 RM Strict Press
1 RM Strict Weighted Pullup

WOD
21-15-9
Push Jerk
Pull-up (c2b if able)
3min Rest, then
2:00 Max Distance handstand walk (or bear crawl)

Wed
Warmup
3 Rounds – 10 Band Pull Aparts, 10 Behind the head band pull aparts,
10 banded good mornings

Strength
5 RM Front Squat from the floor

WOD
10min
Max Reps Bench Press (no heavier than 135/95)
Every 2min (starting at 0min) do 200m Run + 5 Deadlifts (~70%)
Scale the run and deadlifts so that you have at least 30sec each round to do the bench press

Thurs
Dynamic Warmup

Strength
5 Rounds
10 Pendlay Rows + 50′ Double KB Front Rack Carry
3 Rounds – 10 alternating Box Step Up w/ DB
(do NOT set the box so high that your hip flexors are crushed for a week)

WOD
3x800m Run w/ 3min rest

Fri
Warmup – 400m jog then
3rounds 5 Double KB Front Rack Squats + 1 Wall Walk w/ 5sec hold at the top

Strength
Work to heaviest
Clean + Hang Clean + Jerk then
2x(1+1+1) @ 90% of heaviest

WOD
3 Rounds
3min AMRAP
3 Squat Clean Thrusters
5 lateral burpees over the bar
Rest 1min between rounds