Workouts for the week

 In WOD

Monday

Hero WOD

“Daniel”

For time:
50 Pull-Ups
400 Meter Run
21 Thrusters (42.5/30kg)
800 Meter Run
21 Thrusters (42.5/30kg)
400 Meter Run
50 Pull-Ups

“A hero is someone who has given his or her life to something bigger than oneself.”

Tuesday

Strength

Take 6-8 minutes to build to a heavy 3-rep Deadlift
and then . . .
Deadlift x 15 reps (touch and go)
Rest 30 seconds
Ring/ Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 10 reps (touch and go)
Rest 30 seconds
Ring /Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 5 reps (touch and go)
Rest 30 seconds
Ring /Push-Ups x Max Reps

Select the loads such that each set of deadlift is challenging, but doable with good mechanics.

WOD

Four rounds for max reps of:
30 seconds of Kettlebell Swings (32/24 kg)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

Wednesday

Strength

Four sets of:
Front Rack Walking Lunge x 15-20 steps
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
Rest 90 seconds

WOD

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run

Thursday

Strength/Skill
Take 10-12 minutes to work up to a heavy, but not 1-RM, Power Clean

WOD

Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees

Score the total amount (in kgs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

Friday

Strength
Take 12-15 minutes to build to a 1-RM Shoulder Press

WOD

Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring/Bar Dips
9 Pull-Ups
35 Double unders

Saturday

WOD

Three rounds for time of:
Row 500 Meters
20 Burpees
Run 400 Meters

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