5/8 – 5/14
Monday
Strength
Every 90 seconds for 7 Rounds
2 Front Squats @ 90%
WOD
50-40-30-20-10
Double-unders
25-20-15-10-5
Burpees
Tuesday
Strength
7 minute EMOM
3 Shoulder Presses @ 80% of 1 RM
WOD
3 Rounds For Time
Row 200 Meters
7 Hang Power Snatches (115/75)
7 Ring Muscle-ups
Wednesday
2 Rounds For Time
200 Meter Farmers Carry (pick load)
75 Double-unders
50 Wall Balls
25 Pull-ups
Thursday
Strength
Every 90 seconds for 7 Rounds
2 Dead-lifts @ 90%
WOD
3 Rounds, 60 seconds at each station
Air Bike, Max Calories
Max Rep Alternating Kettlebell Clean & Jerk (55/35)
Max Rep Toes To Bar
Rest 1 minute
Friday
Strength
Every 90 seconds for 7 Rounds
2 Squat Cleans @ 90%
WOD
For Time
Row 2,000 Meters
Saturday
‘Schmalls’
For Time
Run 800 Meters
Then,
2 Rounds
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings (55/35)
10 Handstand Push-ups
Then,
Run 800 Meters
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