Monday - 05/16/16

Skill - 15 mins
5 rounds of:
1 Muscle Up (Strict) or 2 Muscle up Transitions
2 Turkish Get-up, Right Arms
2 Turkish Get-up, Left Arms
3 Pull-up (strict)s
4 Push Ups

WOD - 5 rounds for time of:
30 Kettlebell Swing (Russian)s
Run, 200 m
10 Handstand Push-ups

Tuesday - 05/17/16

Strength - C&J Complex
1 Squat Clean + 2 Jerk, pick load
Every 30 secs for 10 mins.

WOD - AMRAP 12 mins: 
7 Hang Power Cleans 135/95
14 Burpees

Wednesday - 05/18/16

Strength - Back Squat : 1x20 at 60% 1RM

WOD - Hero WOD Bell
3 rounds for time of:
21 Deadlifts, 185/135 lbs
15 Pull-ups
9 Front Squats, 185/135 lbs

Thursday - 05/19/16

For time:
Run, 600 m
-- then --
3 rounds of:
30 Pistols (Alternating Legs)s
20 Toes-to-bars
10 Shoulder-to-Overheads, 155/115 lbs
-- then --
Run, 600 m

 

 

Friday -  05/20/16

Skill -
3 Snatch Grip Behind the Neck Push Presses
3 Snatch Grip Behind the Neck Push Jerk
3 Pressing Snatch Balances
3 Snatch Balances
3 Hang Power Snatches
3 Hang Squat Snatches
3 Snatches

7 Minute EMOM - complex of:
1 Squat Snatch + 2 Overhead Squat @ 75% of your 1RM Snatch. 

WOD - Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Saturday -  05/21/16

For Time:
20 Deadlifts 275 lbs
400 m Run
20 Kettlebell Swings 2 pood
400 m Run
20 Overhead Squats 115 lbs
400 m Run
20 Burpees
400 m Run
20 Pull-ups (chest-to-bar)
400 m Run
20 Box Jumps (24 in.)
400 m Run
20 Double Kettlebell Cleans 1.5 pood
400 m Run

Sunday -  05/22/16
 

ROM WOD - Open gym