Monday
Skill/Strength
Box Jump for height
Rx
5 rounds, each round for time, of:
15 Box Jump Overs, 24/20 in
12 Dumbbell Deadlifts, 50/35 lbs
9 Dumbbell Hang Power Cleans, 50/35 lbs
6 Dumbbell Shoulder-to-Overheads, 50/35 lbs
Rest 2 mins between each round.
Intermediate
5 rounds, each round for time, of:
15 Box Jump Overs, 24/20 in
12 Dumbbell Deadlifts, 35/20 lbs
9 Dumbbell Hang Power Cleans, 35/20 lbs
6 Dumbbell Shoulder-to-Overheads, 35/20 lbs
Rest 2 mins between each round.
Beginner
5 rounds, each round for time, of:
10 Box Step Overs, 16/12 in
9 Dumbbell Deadlifts, 15/10 lbs
6 Dumbbell Hang Power Cleans, 15/10 lbs
3 Dumbbell Shoulder-to-Overheads, 15/10 lbs
Rest 2 mins between each round.
Tuesday
Rx/Intermediate
Bench Press 5-5-3-3-1-1-1
Beginner
Bench Press 5-5-3-3-3-3-3
Post WOD Core
Tabata Heel Tap Over Kettlebell
Tabata Russian Twist
Tabata Slider Body Saw
Wednesday
Rx/Intermediate
5000m row
Beginner
As many meters as possible in 20min
Thursday
Rx/Intermediate
For time:
Single Dumbbell Walking Lunge, 50/35 lbs, 200 ft
20 Strict Deficit Handstand Push-ups, 4/2 in
Single Dumbbell Walking Lunge, 50/35 lbs, 150 ft
15 Strict Deficit Handstand Push-ups, 4/2 in
Single Dumbbell Walking Lunge, 50/35 lbs, 100 ft
10 Strict Deficit Handstand Push-ups, 4/2 in
Single Dumbbell Walking Lunge, 50/35 lbs, 50 ft
5 Strict Deficit Handstand Push-ups, 4/2 in
Beginner
For time:
Walking Lunge, 200 ft
20 Pike Push-ups
Walking Lunge, 150 ft
15 Pike Push-ups
Walking Lunge, 100 ft
10 Pike Push-ups
Walking Lunge, 50 ft
5 Pike Push-ups
Friday
Rx
For time:
Partner Run, 1940 m
250 Air Squats
48 Burpees
Plate Overhead Carry, 45/35 lbs, 509 m
101 Push Press, 115/75 lbs
11 Pull-ups
82 Power Cleans, 115/75 lbs
Intermediate
Partner Run, 1940 m
250 Air Squats
48 Burpees
Plate Overhead Carry, 35/25 lbs, 509 m
101 Push Press, 95/65 lbs
11 Pull-ups
82 Power Cleans, 95/65 lbs
Beginner
Partner Run, 1200 m
125 Air Squats
24 Burpees
Plate Overhead Carry, 15/10 lbs, 400 m
50 Push Press, 45/35 lbs
11 Ring Rows
40 Power Cleans, 45/35 lbs
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