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Saturday –
For time; in teams of 2
Kettle bell: 70/53#
For time:
400m Run together
20x Pull Ups [split up among 2 partners]
20x KB Front Squat [split up among 2 partners]
20x V-Up [split up among 2 partners]
400m Run
30x Pull Ups
30x KB Front Squat
30x V-Up
400m Run together
40x Pull Up
40x KB Front Squat
40x V-Up
400m Run toegether
Friday –
A. Squat Snatch;
one rep every 90 sec for 12 min
50, 60, 70, 80, 85, [85-90]3
B. Squat Snatch;
2-3 reps every minute for 5 min @90% of A
C. WOD:
8 min AMRAP;
3x Power Clean + Push Jerk; 135/95
3x CtB Pull Ups
ADV; 8 min AMRAP
4x PC + PJ @165/110
2x Muscle Ups
Thursday –
A; 4 Sets rotate through;
A1. Rope Climbs x2; [ADV can try Peg Board]
A2. DragonFly Negatives x8; slow
A3. Turkish Get Ups x2 each arm
B. WOD:
20 min AMRAP
200m Run
10x Hand Release Push Ups
10x V-Ups
Wednesday –
A. Snatch Work:
one set every 2 min for 12 min:
1x Snatch High Pull
+ 2x Power Snatch
+2x OHS;
working up in weight
B. WOD
20 min AMRAP
Row 100m high effort
10x Alt KB Power Snatch 53/35
30x Dubs [adv is 50x Dubs]
rest 90 sec after each
C. Cash Out
Side Plank; Max hold each side
Tuesday –
A. Back Squat;
One set every 2:30
1. 5x50
2. 5x60
3. 3x70
4. 3x80
5. 2x85
6; 2x 85-90%
B. Push Press x8;
one set every 2:30 for 7:30 [3 Sets]
C. WOD:
3 Rounds for time;
5x Hang Squat Clean [155/105]
10x CtB Pull Ups
15x Burpees
Monday –
A. 4 Sets for quality;
A1. Muscle Up Transitions x5
A2. Hollow Rock x10
A3. Lateral Lunge x5 each leg, weighted if possible
B. Push Up Test; 5 min AMRAP
Max reps unbroken +Max reps total, including unbroken
[2 scores; like 15/46]
C. WOD:
15 min AMRAP
200m Run
15x KBS 53/35#
10x Toes to Bar