In WOD

Monday

Strength
Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0
Rest 60 seconds
Single-Arm dumb bell row x 10-12 reps each arm @ 2111
Rest 60 seconds

WOD

Team :
In teams of three, complete two rounds each, congo-line style, of:
Row 500 Meters
30 Wall Ball Shots (10/6kg)

Partner A rows 500 Meters, as soon as erg is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.

 

Tuesday

Strength
Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110
Rest 90 seconds

WOD
EMOTM for 10 mins complete

60/40 Shoulder to overhead x 5

Amrap double under with time remaining in the minute

 

Wednesday

Strength
Take 15 minutes and build to today’s 1-RM Clean and Jerk

WOD
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

 

Thursday

Strength
Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Supinated Ring Row x 8-10 reps each arm @ 21X1 ( Get as horizontal as possible palm facing upwards)
Rest 90 seconds

WOD
Three rounds for time of:
30 Walking Lunges
15 Toes to Bar
Run 400 Meters

Friday

Strength
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Ring Dips x Max Reps @ 20X1
Rest 60 seconds

WOD
For time:
Row 1000 Meters
60/45kg Power Cleans x 30 reps
Wall Ball Shots x 50 reps

 

Saturday

“Murph”run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile

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