MONDAY
Strength/Skill
EMOM for 8 minutes:
Odds: 1 Rope Climb to 12′ (perform legless if possible)
Evens: Run 100m
WOD
4 rounds for time:
Run 400m
3 Rope Climbs (15′)
-Modify to 12′ as needed or perform 15 jumping pullups.
TUESDAY
Strength/Skill
Front Squat (deload reps)
50% x 5, 60% x 5, 70% x 5 reps
Perform a 30 second hollow rock after each set
WOD
5 x 2 minute rounds:
Row 200m
Max Thrusters in time remaining
Rest 2 minutes between rounds. Score total Thrusters.
WEDNESDAY
Strength/Skill
Plank series
1 minute elbow plank
3o second rest
1 minute side elbow plank left
30 second rest
1 minute side elbow plank right
30 second rest
1 minute pushup plank
WOD
For time:
100 Double-Unders
15 Chest to Bar Pullups
20 Lateral Burpees
40 Hang Power Cleans (135/83)
20 Lateral Burpees
15 Chest to Bar Pullups
100 Double-Unders
THURSDAY
Strength/Skill
None
WOD
“76er” partner WOD
For time with a partner:
Run 400m together
76 KB Goblet Squats (70/45)
Run 400m together
76 KB Swings (70/45)
Run 400m together
76 KB Lunges (70/45)
Run 400m together
76 Burpees
Run 400m together
WOD Notes: Only 1 kettlebell will be given to each duo. Therefore, only 1 athlete can be working at a time. Split reps anyway you want.
FRIDAY
Strength/Skill
Shoulder Press (deload reps)
50% x 5, 60% x 5, 70% x 5 reps
Perform 20 Band Face Pulls after each set
WOD
AMRAP in 12 minutes:
4 Turkish Get-Ups (2 each side) Men: 35lb, Ladies: 25lb
8 Toes Through Rings
12 Straight Leg Abmat Situps