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Tuesday’s WOD

Warm-up:

EMOM 12, alternating:
a) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
b) 10 Goblet Squats
c) 15 Hollow Rocks

Strength:

Back Squat 5-5-5-5-5

WOD:

“Jackie”

For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups

TIMECAP: 10:00

Extra Work:

AMRAP 15:
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation

 

Monday’s WOD

Warm-up:

3 Sets:
Jog 200m
50 Single Unders + 10-15 Double Unders
15 Russian Kettlebell Swings

Endurance:

Every 2:00 x 8:
Run 200m

WOD:

For Time:
63-45-27 Double Under
Alternate With
21-15-9 Deadlift, 225#/155#

TIMECAP: 9:00

Extra Work: Farmers Walk

3 x Max Unbroken Distance

Friday’s WOD

Warm-up:

10 Minutes:
50′ Death March, light weight, controlled eccentric
50′ Overhead Walking Lunge (25′ left/25′ right), light weight, controlled eccentric
20 Superman Extensions w/pause @ top

Strength:

Snatch Grip Deadlift 5-5-5-5-5

WOD:

AMRAP 15:
100′ Goblet Walking Lunge, 70/53
30 Kettlebell Swings, 70/53

Extra Work: Single Arm Overhead Carry

200m For Time each arm

TIMECAP: 3:00 (each)

Thursday’s WOD

Warm-up:

3 Sets @ Easy Pace:
10 Press from Split
10 Wall Facing Shoulder Taps
15-20 Hollow Rocks + 0:20-0:30 Hollow Hold

Strength: Push Press + Power Jerk + Split Jerk

5x(3+1+1)

WOD:

8 Rounds For Time:
3/2 Strict Muscle-Ups
6 Toes-to-Bar

TIMECAP: 15:00

Extra Work:

Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee)

5×1

Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) Row 0:45
b) Jump Rope 0:45

Strength:

Farmers Walk  400m For Time

TIMECAP: 6:00

WOD:

For Time
@ 0:00
150 Double Unders
30 Dumbbell Snatch, 50#/35#, alternating

TIMECAP: 6:00

1:00 Rest/Transition

@ 7:00
4 Rounds For Time:
12 Box Jump Overs, 30″/24″
12 Thrusters, 95#/65#

TIMECAP: 10:00 (17:00 on running clock)

Extra Work: Ring Row

4×8-10 @ X131 Tempo