Monday 3/21 WOD
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Monday
STRENGTH
1:30 X 4 rounds
1 Push Press +
2 Push Jerks
*Start Moderate and build to a Moderate-Heavy weight.
WORKOUT
FOR TIME
50 DB Shoulder to Overhead (50/35)
800m Run
50 DB Shoulder to Overhead
Tuesday
STRENGTH
1:30 x 4 rounds
1 Hang Power Clean +
2 Hang Squat Cleans
*Start Moderate and work to a Moderate-Heavy weight.
WORKOUT
EVERY 4:00 x 4 SETS
35 Double Unders
10 Pull-Ups
8 Hang Squat Cleans (135/95)
10 Pull-Ups
35 Double Unders
-Rest with Remaining Time-
Wednesday
STRENGTH
6-6-6*
Tempo Deadlift
*Start Light and build to Moderate weight.
WORKOUT
6 ROUNDS FOR TIME
8 Deadlifts (205/145)
16 KB Swing (53/35)
25/20 Cal Bike
Thursday
Workout
in 6:00
50 cal row
30 Front squats 115/75
– rest remainder of time
in 6:00
40 cal row
25 Front Squats 135/95
– rest remainder of time
in 6:00
20 cal row
20 Front squats 155/105
Friday
open gym
Saturday
Normal classes Saturday, comp and cookout are immediately after from 10:00-1:00
10 Min EMOM
5-8 unbroken Hang Snatch
– start light – work to a heavy set (don’t drop bar, stand rower up during barbell work)
25 Alt. DB Snatch (50/35)
100/80 Cal Row
25 Alt. DB Snatch (50/35)
100 Push-Ups
25 Alt. DB Snatch (50/35)
100 Sit-Ups
25 Alt. DB Snatch (50/35)