Thursday’s WOD

Warm-up:

5 Sets:
5 Barbell Press, seated on floor, light and controlled
5 Tap Swings on Pullup Bar
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Strength: 

2 Behind-The-Neck Push Press + 1 Front Rack Jerk, 1-1-1, 3×1

WOD:

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

TIMECAP: 11:00

Extra Work: Snatch 2RM, then 3×1 @ 2RM load

Wednesday’s WOD

Warm-up:

5 Sets:
5 Pushups
5 Kettlebell Swings
5 Goblet Squats w/Counterbalance
5 Ring Rows

Strength:

Floor Press 8RM, then 90%x8x3

WOD:

For Time:
7-5-3 Rope Climb, 15′ Ascent
Alternate With
21-15-9 Squat Clean, 135#/95#

TIMECAP: 15:00

Extra Work

EMOM 20, alternating:
a) 10 Unilateral Dumbbell or Kettlebell Rows, left
b) 15-20 Hollow Rocks
c) 10 Unilateral Dumbbell or Kettlebell Rows, right
d) 15-20 Superman Extensions w/pause @ top