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Thursday’s WOD

Warm-up:
EMOM 9, alternating:
a) Crawl 6 Steps Forward + 6 Steps Backwards
b) 20 Single Unders + 5-10 Double Unders
c) 3 Straight Hanging Leg Raise + 2 Toes-to-Bar

WOD: 

On a 3 Minute Clock:
10 Sumo Deadlift High Pulls, 97#/70#
300′ Suicide Run (25′ out and back + 50′ out and back + 75′ out and back)
Max Double Unders in Remaining Time

Repeat for a total of three cycles, resting two minutes between cycles. Score is total Double Unders.

Endurance: 

Run 3x800m, work:rest 1:1

Extra Work: Every 3 minutes for 5 sets:

10 Romanian Deadlifts, moderately heavy
10 Dumbbell or Kettlebell Press, moderately heavy
:30-60 Hollow Hold

Wednesday’s WOD

Warm-up:

4 Sets @ Easy Pace:
50′ Inchworm
10 Ring Rows
50′ Walking Lunge
10 Pushups

Strength: 

Back Squat 3RM, then 90%x3x3

WOD:

5 Rounds For Time:
15 Deadlifts, 225#/155#
15 Chest-to-Bar Pullups

TIMECAP: 12:00

Tuesday’s WOD

Warm-up:

EMOM 12, alternating:
a) Row 15 Strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes)
b) 10 Dumbbell or Kettlebell Press, seated on floor, light and controlled
c) 10 Walking Lunges

Strength: 

Push Press 3RM, then 90%x3x3

WOD: 

With Partner:
Partner A: Row 750m
Partner B: Max Dumbbell Thrusters while Partner A rows, moderately heavy
Switch partners, then repeat at 500m and 250m

Score for this workout is time to completion, minus two seconds for every thruster performed. Recommended Rx’d loads for thrusters are 45#/30#.

TIMECAP: 18:00

Extra Work: Row 5k Time Trial 

Monday’s WOD

Warm-up:

7 Minutes @ Easy Pace:
100 Jump Rope
10 Goblet Squats w/Counterbalance
10 Ring Row + Sit Back

Strength:

1 Pull + 1 Snatch, build to max, then 90%x1x4

WOD:

AMRAP 20:
3 Muscle-Ups
5 Squat Cleans, 185#/135#
7 Box Jumps, 30″/24″

Extra Work: Power Clean & Jerk to max, then 90%x1x4

 

Friday’s WOD

Warm-up: Jog 800m

then, 3 Rounds

3 Clean High Liftoff
3 Power Clean from Hip
3 Clean from Hip
3 Press from Split
3 Jerk

Strength:

Clean & Jerk to max, then 90%x1x3

WOD:

For Time:
Run 1200m
50 Pushups
Run 800m
35 Pushups
Run 400m
20 Pushups

TIMECAP: 25:00

Extra Work: 1 Power Snatch + 1 Snatch Balance, build to max, then 90%x1x4