2018-08-27

Mon
Strength
Front Squat
3@70%
3@80%
ME@90%

WOD
Every 3 min for 15min
15/10 cals
12 Pullups
9 Thruster
Increase thruster weight every round. Each round has a 2:30 time cap. If you don’t complete the entire round then don’t add weight.

Tues
Take 10-15min to warm up snatch and power clean to ~70% then

WOD
0-5min 1000m Row
5-15min Work to heavy snatch
15-20min 1000m Row
20-30min Work to heavy power clean
30-35min 1000m Row

Wed
Strength
Push Press 5×5 – increasing weight
Do 20 heavy KB Russian swings between sets

WOD
80 Air Squats
70 Pushups
60 Alt DB Snatch
50 Toes to Bar
40 Box Jumps
30 Handstand Pushup
200m Run
10 Jerks

Thurs
Every minute for 28min alternate between
50 Double Unders
15/10 Cals
2 Rope Climbs
5 Deadlifts (increasing)

Accessory
Double KB/DB farmers carry 400m

Fri
w/ a partner
20min AMRAP
120 KB Snatch (right arm only)
120 Burpees
120 KB Snatch (left arm only)
120 Wall Ball
Max Effort 10 cal intervals in remaining time
Rest 5 min
10min AMRAP
150′ Single Arm KB OH Lunges (right only)
60 Burpees
150′ Single Arm KB OH Lunges (left only)
60 Wall Ball
Max Effort 100m run intervals in remaining time