Workouts for the week

 In WOD

Monday

Strength
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

Sub in 3-5 wall climbs for HSPU

WOD
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/18″)
10 Push Press (50/35kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Tuesday

Strength
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
Hollow rock x 30-45 seconds (accumulated)
Rest 2 minutes

WOD
In teams of two, complete four rounds for time of:
30 Pull ups
400 Meter Run
(Partition the reps however like, both partners go on the run together.)

Wednesday

WOD
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Handstand Push-Ups/2 wall climbs
10 Thrusters (42.5,30kg)

Rest 8 minutes

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/18″)
15 Toes to Bar
10/5 Ring Dips

Thursday

Strength
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loads: Men=50kg, Women=30kg)

Friday

Strength
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

WOD
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
No Push Up Burpee x 20 reps
Pull-Ups x Max Reps

Saturday

WOD
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20/10 Pull-Ups
100 Meter run

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