MONDAY
Strength:
Back Squats
Build to heavy set of 2
For Time:
21 Back Squats (body weight)
7 Rope Climbs (15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs
TUESDAY
Skill: (Post WOD)
On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead Squat
5 Round For Time:
50 Double Unders
50-ft. Single-Arm Overhead Walking Lunges (50/35#)
WEDNESDAY
9 Sets For Load:
Deadlift 3-2-2-2-1-1-1-1-1
Midline:
25 Toes to post
25 Good mornings
25 Weighted Knee rasies
25 Good mornings
THURSDAY
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)
Midline:
3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
FRIDAY
Strength:
Power Clean
Build to heavy single
AMRAP 10:
5 Power Cleans (70%)
10 Toes-to-Bar
SATURDAY
AMRAP 18:
80/55 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
- With a partner. Partners alternate work and rest.
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