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

Tuesday’s WOD

Warm-up:

10 Minutes:
Jog 200m
10 Rotational Medicine Ball Throws/side
10 Goblet Squats @ 31X1 Tempo

Strength:

Paused Front Squat 5-5-5-5-5

WOD:

AMRAP 8:
1 Rope Climb, 15′ Ascent
10 Burpees

Extra Work:

Run 5k
During the course of the run, complete a total of 100 pushups and 200 squats. They may be split up and completed whenever and however the athlete chooses, but the athlete must run at least the first 400m before performing any pushups or squats.