8/22 - 8/28
Monday
Strength:
Every 2 minutes for 12 minutes
3 Squat Snatches (pick load)
WOD
9 minute AMRAP
Row, 12/10 Calories
3 Wall Walks
6 Box Jumps (24/20)
Tuesday
5 Rounds For Time
9 Hang Power Cleans (135/95)
12 Strict Handstand Push-ups
Row, 15 Calories
Wednesday
Strength
Front Squat
5 reps @ 65%,70%,75%,75%
WOD
9 minute AMRAP
7 Strict Pull-ups
5 Burpee Box Jumps (24/20)
Run 100 Meters
Thursday
Row 2,000 meters
Then,
21-15-9
Dead-lifts (225/155)
9-7-5
Ring Muscle-Ups
Friday
Strength
Close Grip Bench Press
8 reps each @ 60%,65%, 70%,75%
WOD
3 Rounds For Time
20 Toes To Bar
40 Double-unders
10 DB Hang Clean & Jerk (50/35)
Saturday
‘Jack’
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
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