Workouts For the Week……

 In WOD

Monday

Strength
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds

WOD
For time:
40 Wall Ball Shots 10/8kg
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots

Tuesday

Strength
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 30 seconds
Strict Ring Rows 8-10 Get as Horizontal as possible
Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
5 Ring Dips
10 Toes to Bar
20 Kettlebell Swings (24/16 kg)

Wednesday

Strength
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps 32/24”
(perform as quickly as possible)
Rest 3 minutes

WOD
“Fran”
21-15-9
Thruster
Pull ups

Thursday

WOD
Five sets of:
350 Meter Row
20 Kettlebell Swings 24/16kg
20 Push-Ups
Rest 4 minutes

Friday

WOD
Five sets of:
Run 400 Meters
Rest 20 seconds
Overhead Lunge x 20 reps
Rest 20 seconds
Side Plank Left x 60 seconds
Side Plank Right x 60 seconds

Saturday

Skill
Take 10-12 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…

WOD
In teams of two , complete as many rounds and reps as possible in 15 minutes of:
60/40. Power Clean x 5 reps
60/40. Shoulder to overhead x 5 reps
Burpees x 10 reps

Level 2 – 45/30
Level 1 – 40/25

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