Workouts for the week

 In WOD

Tuesday

Strength
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

WOD
Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

Wednesday

Strength
Four sets of:
FrontSquat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps

Thursday

Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps
Rest 4 minutes between sets

Friday

Strength
Take 15 minutes and build to a heavy Clean and Jerk

WOD
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 60/42.5kg Ground to Overhead (Clean and some variant of Shoulder to Overhead)
60 seconds rest

Saturday

Team -WOD
In teams of two, complete the following for time:
300 Wall Ball Shots 10/6kg
4000 Meter Run
5000 Meter Row
Teams get one erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

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