In WOD

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Monday
Strength
Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds

 

WOD
Complete as many rounds and reps as possible in 5 minutes of:
50/35kg Push Press x 10 reps
Burpees x 10 reps

 

Tuesday
Strength
Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes

 

WOD
Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run

 

Wednesday
Strength/Skill
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

 

WOD

“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (10/6 kg to 10′ target)
20 Kettlebell Swings (24/16 kg)

 

Thursday
Strength
Four sets of:
Walking Lunges with DBs x 20-24 steps
(use the heaviest DBs you can handle)
Rest 90 seconds
Wall Climbs x 4-6 reps
Rest 90 seconds

 

WOD
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Toes to Bar x 10 reps
24/20″ Box Jumps x 10 reps

 

Friday
Strength
Four sets of:
Deadlift x 5 reps
Rest 3 minutes between sets
(spend this time working on T-spine and shoulder mobility);

 

WOD
“Jackie”
For time:
1000 Meter Row
50 Thrusters (20/15kg barbell)
30 Pull-Ups

 

Saturday
WOD
In teams of three, complete as many rounds as possible in 15 minutes of:
60/40kg. Power Cleans x 3 reps
Burpees x 6 reps

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
Push-Ups x 6 reps
24″/20″ Box Jumps x 9 reps

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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