21-25 Aug 2017 Work out of the Day

Going to try something new posting workout of the day for the whole week.  This way you can see what is coming up.  Remember you can always scale the exercises.

MONDAY

Strength/Skill

EMOTM for 10 minutes:
Odds: 8 DB Push Press (go moderate to heavy but unbroken)
Evens: 8 Box Jumps (30/24)

WOD

3 rounds for time:
50 Double-Unders
30 Pushups guys/20 Pushups gals
20 Toes Through Rings

TUESDAY

Strength/Skill

Snatch
80% x 3 x 3 sets

WOD

5 rounds for time:
20 KB Overhead Walking Lunge Steps (10L/10R)
20 KB Swings
Rx: 55/35

WEDNESDAY

Strength/Skill

None today

WOD

For time:
Run 1000m
60 Burpees to Plate
Run 1000m

THURSDAY

Strength/Skill

Bar Dip
1 rep max
or
EMOTM for 10 minutes:
3-5 Bar Dips

WOD

15-12-9-6-3 reps for time:
Deadlift (205/143)
Wall Balls (30/20)
Chest to Bar Pullups

FRIDAY

Strength/Skill

Core Circuit

WOD

4 rounds for time:
R0w 400m
Run 400m