Workouts for the Week….

 In WOD

MON

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

WOD
In teams of two, partners alternate to complete 4 sets each of:
10 Over head squat (50/35)
10 Toes to Bar reps – focus on speed and efficiency
10 Burpee Box Jump-Overs  (24″/20″ )w/2012 Regionals Standard)

Level 2 – (40/25)
Level 1-  (30/15)

TUES

Strength
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

WOD
Every minute on the minute for 12 minutes
3 Clean and Jerks (75,50)
20 Double Unders

Level 3- (60/40)
Level 2- (50/30), 10 Double Unders
Level 1-(40/25), 30 Singles

WEN

Strength
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 30X1
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

(If you have less than 5 BW dips use assist ie partner or bands , here is a good video on ring dip scaling http://www.youtube.com/watch?feature=player_embedded&v=gvoM0nsz1-Q#!)

WOD
Four rounds for time of:
5 Front Squats  (80/50)
10 Pull-Ups
300 Run the block
*Barbells taken from the ground

Level 2 –(60/40)
Level 1 –(45/30)

THURS

Custom goals
+
Strength
Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Three rounds for time of:
12 Box Jumps (30″/24″)
24 Kettlebell Swings (32/24 kg)

Level 1- (24″/20″,24/16)

FRI

Midline Strength
Hollow rocks
L-sit hold
Side-planks

WOD
In teams of two, complete four sets of:
Row 1000 Meters
300 Meter Farmers Walk

Partners can partition row and carry however they would like.

SAT

In teams of four, complete four sets for max reps/calories of:

Row for Calories x 60 seconds
Burpees x 60 seconds
Goblet Squats x 60 seconds
Barbell Push Press x 60 seconds
Rest 60 seconds

Teams get one erg, one barbell, and (ideally) one kettlebell. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

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