MONDAY
Strength/Skill
Mini-Metcon
2 x 4 minute bouts for fitness. Rest 2 mins between:
40 Double-Unders
10 Bar Dips or Ring Dips
WOD
Rx
3 rounds for time:
20 KB Single-Arm Overhead Walking Lunges (55/35)
20 Chest to Bar Pullups
R+
3 rounds for time:
20 KB Single-Arm Overhead Walking Lunges (70/45)
10 Bar Muscle-ups
TUESDAY
Strength/Skill
A. Jerk – Work up to 70% x 3 reps x 5 sets
B. Deadlift – Work up to 75% x 2 reps. Then every 90 seconds peform 3 reps for 8 sets @ 60% of max.
WOD
Rx
For time:
12 Clean & Jerk (135/93)
9 Clean & Jerk (155/103)
6 Clean & Jerk (185/123)
3 Clean & Jerk (205/143)
R+
For time:
12 Clean & Jerk (155/103)
9 Clean & Jerk (185/123)
6 Clean & Jerk (205/143)
3 Clean & Jerks (225/153)
WEDNESDAY
Strength/Skill
None today
WOD
5 rounds for time:
Row 300m
60yd Sled Push (90/70)
15 Burpees
THURSDAY
Strength/Skill
EMOM on 10 minutes alternating movements:
Odds: Shoulder Press – 55% x 10 reps
Evens: Seated DB Rear Flys – 10 reps
WOD
“Strict Cindy”
AMRAP in 20 minutes:
5 Strict Pullups
10 Pushups
15 Squats
FRIDAY
Strength/Skill
Core Work
Tabata Mash-up for 5 sets each:
Bench Pikes
MedBall Straight Leg Situps
Side Plank Rotations
WOD
“11.1”
AMRAP in 10 minutes:
30 Double-Unders
15 Power Snatches (75/53)