MONDAY
Strength/Skill
EMOM for 6 minutes:
Min 1 & 2: 2 Snatch Balances @ 60% of Snatch Max from last week
Min 3 & 4: 2 Snatch Balances @ 65% of Snatch Max from last week
Min 5 & 6: 2 Snatch Balances @ 70% of Snatch Max from last week
WOD
AMRAP in 16 minutes:
4 Power Snatches
8 Overhead Squats
12 Burpees Over the Bar
Rx: 95/63
R+: 135/93
Modifications: Lighten the load for unbroken barbell reps.
TUESDAY
Strength/Skill
Bench Press
Find a heavy single
WOD
2 rounds for time:
Run 800m
5 Rope Climbs (15’/12′)
15 Bench Press
Rx: 135/93
R+: 155/103
Modifications: Perform 15 pullups for rope climbs and lighten the load in the bench press. Bench Press maxes should be 225/155 or higher in order to efficiently and safely perform the WOD. If not, use 60% of your max.
WEDNESDAY
Strength/Skill
Ring Support Holds
10 sets x 10 second holds
WOD
4 minutes at each for max repetitions:
1) Strict Pullups
2) Handstand Pushups
3) Walking Lunges
4) Straight Leg Abmat Situps (with ball across shins for anchor)
Modifications: Use bands for pullups, perform pike pushups or standard pushups in place of handstand pushups.
THURSDAY
Strength/Skill
Clean
Find a heavy single
WOD
5 rounds:
20 KB Swings (55)(35)
40 Double-Unders
Rx: 55/35
R+: 70/45
FRIDAY
Strength/Skill
Tabata Squat Holds
WOD
For time:
Row 500m
40 Wall Balls
20 Toes to Bar
Row 400m
30 Wall Balls
15 Toes to Bar
Row 300m
20 Wall Balls
10 Toes to Bar
Row 200m
10 Wall Balls
5 Toes to Bar
Rx: 20lb/14lb Ball