8/28-9/3
Monday
5 Rounds For Time
Run 400 Meters
24 Hollow Rocks
12 Chest To Bar Pull-ups
12 Ring Dips
Tuesday
4 Rounds of 90 seconds of work, 30 seconds of rest
Air Bike, Calories
Double-unders
Thrusters (45/35)
Ring Rows (feet even with pull-up bar)
*Everyone starts on the air bike
Wednesday
Strength
Snatch
5 reps @50%
3 reps @60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85%
WOD
5 rounds for time
10 Strict Pull-ups
5 Power Cleans (155/105)
15 Air Squats
Thursday
25 minute AMRAP:
200m run
6 Box Jumps (30/24)
10 Knees-to-elbows
Friday
Strength
15 minutes to establish a 3RM Dead-lift
WOD
10 minute AMRAP
12 Dead-lifts @ 60% of 3RM
8 DB Thrusters (pick weight)
Saturday
10 Rounds For Time
5 L-Hang Pull-ups
10 Box Step-ups
15 Burpees
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