Friday’s WOD

Warm-up:

3 sets
8 Tap Swings on Pullup Bar
8 Kettlebell Swings
4 Double Pause Front Squats

Strength:

Front Squat 8-8-8-8

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

WOD:

5 Rounds For Time:
7 Thrusters, 135#/95#
12 Chest-to-Bar Pullups

TIMECAP: 8:00

Posted in WOD |

Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 8 Walking Lunges
b) 20 Second Plank
c) 2-3 Wall Walks

Skill:

12 Minutes Volume Accumulation:
5 Strict Ring Dips
5 Strict Chest-to-Bar Chin-Ups
5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks

WOD:

For Time:
75 Burpees

At the beginning of every minute, starting with 0:00, perform 5 power snatches, 95#/65#.

TIMECAP: 12:00

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Wednesday’s WOD:

Warm-up:

Jog 800m

5-4 Muscle Clean from Hip
5-4 Tall Clean from Toes
5-4 Front Squat
5-4 Press in Split
5-4 Split Jerk
Notes
Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep.

Strength:

Clean & Jerk 80%x1x6

WOD:

3 Rounds For Time:
Run 600m
25 Butterfly Sit-Ups
5 Muscle-Ups

TIMECAP: 20:00

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