7/3-7/9
Monday
1776
4 Rounds For Time
17 Burpees
7 Bar Muscle-ups (Chest To Bar Pull-ups)
6 Thrusters (135/95) (115/80)
Tuesday
Against a 25-minute running clock…
Row 1000 Meters
Then an AMRAP in the remaining time:
10 Strict Pull-Ups
10 Strict Handstand Push-Ups (Dumbbell Z-Presses)
15 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)
Wednesday
Strength
Clean & Jerk
5 x 3 reps
Increase weight on each set
WOD
4 Rounds For Time
Run 100 Meters
8 Ground to Overhead (135/95)
12 Ring Dips
Thursday
Strength
Back Squat
5 x 5 reps
Front Squat
5 x 3 reps
Increase weight on each set for both the back squat and front squat
WOD
For Time:
Row 2000 Meters
Friday
3 Rounds For Time
Air Bike 1000 Meters
100 Meter Farmers Carry
10 Box Jumps
10 Strict Pull-ups
Saturday
5 Rounds For Time
20 Wall Ball (20/14)
Air Bike 16/14 Calories
10 Lateral Burpees Over Barbell
5 Clean & Jerks (135/95)
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