8/29 - 9/4
Monday
Strength:
Front Squat
5 x 3 reps @ 85%
Rest 2 minutes between sets
WOD
Death By Wall Balls & Burpees
1st minute: 1 Wall Ball & 1 Burpee
2nd minute: 2 Wall Balls & 2 Burpees
3rd minute: 3 Wall Balls & 3 Burpees
Continue as long as possible
Men use a 20lb ball. Women use a 14 lb ball.
Tuesday:
Strength
Close Grip Bench Press
5 x 5 reps @ 85%
Rest 2 minutes between sets
WOD
12 minute AMRAP
6 Devil’s Presses (50’s/35’s)
6 Bar Muscle-ups
Run 100 Meters
Wednesday
20 Box Jumps (24/20)
30 Pull-ups
40 Kettlebell Swings (55/35)
Front Rack Kettlebell Walking Lunges, 50 steps (55/35) (switch hands after 25 steps)
60 Double-unders
Front Rack Kettlebell Walking Lunges, 50 steps
40 Kettlebell Swings
30 Pull-ups
20 Box Jumps
Thursday
‘DT’
Five rounds for time of:
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
Men: 155lbs Women: 105lbs
Friday
Strength
20 minutes to build up to a heavy 2 Rep Hang Squat Snatch
WOD
For Time
Row 2,000 meters
Saturday:
‘Badger’
3 Rounds For Time
30 Squat Cleans (95/65)
30 Pull-ups
Run 800 Meters
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