Monday
WOD
For time:
Partner Run, 800 m
-- then --
10 rounds of:
10 Alternating Dumbbell Hang Squat Cleans, 50/35 lbs
30 Double Unders
-- then --
Partner Run, 800 m
Tuesday
Strength/Skill: Single Arm Russian Kettlebell Swing 14-14-14-14
WOD:
15 min AMRAP
15 Kettlebell Swings, 70/53 lbs
10 Burpee Box Jump Overs, 24/20 in
Wednesday
Strength:
Back Squat 10-10-7-7-4-4-1-1
Strength WOD:
For quality:30 Strict Pull-ups
Thursday
WOD: 4 cycles 1 min each for max reps
Toes to Bar
Power Snatch 95/65
Row Cal
Rest
Friday
WOD:
7 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Handstand Push-ups
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