Monday
Strength/Skill: 5 rounds for max reps of:
max rep Strict Handstand Push-ups, 30 secs
Rest 30 secs
max rep Strict Toes-to-bars, 30 secs
Rest 30 secs
max rep Pistols, 30 secs
Rest 30 secs
WOD:
10min AMRAP
4 Handstand Push-ups
8 Knees-to-elbows
12 Pistols
Tuesday
Strength & WOD:
Snatch 5-5-3-3-1-1-1
Skill work: Snatch Pull 3-3-3-3-3
Wednesday
Strength: Hang Power Clean 3-3-3-3-3
WOD:
For time:4-8-12-16-20-24
Alternating dumbbell hang power cleans (35/50 lb)
2-4-6-8-10-12
Burpees over the dumbbell
- Use one dumbbell
Thursday
Strength: 10 min to build to a heavy 3 rep Push Press
Push Press 3-3-3-3-3
WOD:
5 rounds for time of:
50 Double Unders
10 Thrusters, 135/95 lbs
Friday
WOD 1: 4 rounds, 2 mins each, for max reps of:
6 Box Jumps, 30/24 in
12 Push-ups
max reps in remaining time Row Calories
Rest 2 mins
WOD 2 Bonus:
5 rounds for time of:
15 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Run, 400 m
.png)
