Monday
Strength / Skill
10 mins to build to a heavy 3 push press and 2 push jerk, then
every 2 mins for 5 rounds complete 6 push press and 4 push jerk using 70-75% of what you hit before
WOD - 12 min AMRAP
200m run
6 front squats (165/115#)
12 toes to bar
L1: 135/95
L2: 165/115
L3: 185/125
Tuesday
Hero WOD: McGhee
30 min AMRAP
5 deadlift (275/185#)
13 push-ups
9 box jumps (24/20")
L1: 185/125
L2: 225/155
L3: 275/185
post wod extra credit:
accumulate a 4 min plank hold
Wednesday
Strength / Skill
15 minutes to build to and complete 5 x 3 power snatch
WOD - for time (20 min cap)
1000m bike
25 wall balls
2000m bike
25 burpees
3000m bike
15 devils press (40/30#)
L1: 30/20
L2: 40/30
L3: 50/35
Thursday
Strength / Skill
7 sets of the following complex:
1 power clean
1 hang squat clean
1 front squat
WOD - 16 min AMRAP
48 double unders
16 db snatch (50/35#)
16 pull-ups
L1: 35/20
L2: 50/35
L3: 70/50
Friday
Strength / Skill
bench press
3 x 10
2 x 6
2 x 3
increase in weight each set
WOD - 2 rounds for time (14 min cap)
1000m row
30 thrusters (95/65#)
L1: 75/55
L2: 95/65
L3: 115/75