Workouts for the week

 In WOD

Monday

Strength/WOD
Six sets for times of:
60/40kg Power Clean x 3 reps
Toes to Bar x 6 reps
Ring Dips x 9 reps
Hand-Release Push-Ups x 12 reps
Rest 3 minutes

Tuesday

Strength
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-4 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds

WOD
For time:
10 Wall balls shot
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups

1 Wall Ball Shot
1 Pull-Up

(adv athletes perform chest-to-bar pull-ups)

Wednesday

WOD
In two minutes, complete the following:
300 Meter Run
24/16 kg Kettlebell Swing x Max Reps
Score the number of Kettlebell Swings completed in each set, for a total of six sets. Rest exactly two minutes between sets.

Thursday

Strength
Five sets of:
Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 3 minutes

WOD
Seven rounds for time of:
45/30kg Overhead Squat x 7 reps
Burpees x 7 reps

Friday

WOD
Two rounds for time of:
25 Box Jumps (24″/20″)
25 Pull-Ups
25 Kettlebell Swings (24/16 kg)
25 Walking Lunge Steps
25 Knees to Elbows
25 Push Press (45/30KG)
25 Wall Ball Shots (10/6kg)
25 Burpees
25 Double-Unders

Saturday

WOD
In teams of two, partners alternate tasks to complete 5 rounds each of:
100/70kg Deadlift x 10 reps
250 Meter Row
Hand-Release Push-Ups x 15 reps

Partner A completes deadlift partner B completes Row and so on alternating between movements till each athlete has completed 5 rounds each .

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