5/2-5/8
Monday
Strength:
Every 3 minutes for 15 minutes:
Snatch Complex
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch
Start @ 50-60%. Increase weight on each set. Focus on quality
WOD:
5 Rounds For Time:
20 Wall Balls (20/14)
5 Power Snatches (115/85)
Tuesday
For Time:
Devils Press (pick weight. make it challenging)
Run 100 Meters
Wednesday
Strength:
Every 3 minutes for 15 minutes:
Clean & Jerk Complex
1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk
Start @ 50-60%. Increase weight on each set. Focus on quality
WOD:
12 minute AMRAP
5 Front Squats (135/95)
7 Box Jumps (24/20)
10 Kettlebell Swings (55/35)
Thursday
3 Rounds For Time
12 Dumbbell Dead-lifts (50's/35's)
9 Pull-ups
50 Double-unders
Friday
10 minute AMRAP
25 Pistols, alternating
15 Overhead Squats (95/65)
5 Bar Muscle-ups (sub, 5 Burpee Pull-ups)
Saturday
Partner WOD
4 Rounds For Time:
Row 40 Calories
40 Dead-lifts (185/135)
40 Toes To Bar
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