Workouts for the week

 In WOD

Monday

Strength
Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed dip station, )
Rest 90 seconds

WOD
Against a two minute running clock, complete as many rounds and reps as possible of:
70/45kg. Deadlift x 12
70/45kg. Hang Power Clean x 9
70/45kg.. Jerk x 6

Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

Tuesday

Strength
Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;

WOD
For time:
400 Meter Run
30 Front Squats 75/50kg
30 Box Jumps 32/24″
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle if not prescribed. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

Wednesday

Strength
Five sets of:
Shoulder Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds

WOD
Complete rounds of 21, 15 and 9 reps for time of:
50/35kg Shoulder to Overhead
Pull-Ups
(take the bar from the ground, not a rack)

Level 1 – 40/25

Thursday

WOD
Five sets for times of:
Row 300 Meters
50 Double-Unders
15 Toes to Bar

Rest 3 minutes

Friday

Strength
Four sets of:
Back Squat x 4-6 reps @ 30X0-
Rest 60 seconds
Single-Arm Dumbell row x 10-12 reps each @ 2011
Rest 60 seconds

WOD
Five rounds for time of:
20 Wall Ball Shots 10/6kg
20 Push-Ups
Run 200 Meters

Saturday

In teams of two, with only one partner working at a time, partners whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
Pull-Ups x 5 reps
Burpees x 5 reps
Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
32/24 Kettlebell Swings x 15 reps

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