Workouts for the week

 In WOD

Monday

Strength
Four sets of:
Bench Press x 4-6 reps @ 20×1
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

WOD
Three rounds for time of:
45/30kg Shoulder to Overhead x 20 reps
Row 500 Meters

Level 1 30/20kg

Tuesday

Strength
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

WOD
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans 60/40kg
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Wednesday

Strength/Skill
Take 12-15 minutes to build to a heavy Snatch.

WOD
Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups

Thursday

Strength
Five sets of:
Pistols x 6-8 reps each leg (loaded if possible)
Rest 60 seconds
Pendalay Row x 8-10 reps @ 2111
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Snacth x 6 reps – (3 each arm)
24″/20″ Box Jumps x 12 reps
(Use the heaviest dumbbells you can handle

Friday

Strength
Deadlift x 3 reps (with PERFECT posture and mechanics , don’t fuck with the deadlift) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.

WOD
“Jackie” – (Regional wod 2013)
For time:
1000 Meter Row
50 Thrusters (20/15kg)
30 Pull-Ups

Saturday
In teams of three, with only one person working at a time, complete the following as quickly as possible:
1800 Meter Relay Run
180 Kettlebell Swings
140 Wall Ball Shots
100 pushups
1800 Meter Relay Run

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