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Monday

Push jerk 4 x 3 – 80-85%
Split jerk 4 x 1 – 85-90%

KB strict press 3 x 7-10

Metcon:
“FRAN”
21-15-9
thrusters 42,5/30
pull ups

Tuesday

Pick 2 of 3 *

HSPU
1) 2 x strict HSPU max reps
2) 2 x kipping HSPU max reps

Ring Dips
1) 2 x 80% of max reps
2) EMOM 5: 20s ring support hold

Pull ups
1) 2 x strict pull ups max reps
2) 2 x kipping pull ups max reps

*Progressions

Metcon:
With in 4 mins
400m run
20 T2B
Burpees for remaning time
rest 2:00
With in 4 mins
400m run
15 burpees
T2B for remaining time

*Score is burpee reps + T2B reps

Wednesday

Back squat 5 x 5 – 75%

Metcon:
For time
50 wall ball
30 hang power clean 40/30
40 wall ball
30 backrack lunges 40/30
30 wall ball
20 push press 40/30

Olympic: Snatch + OHS

Thursday

WOD (S):
5 rounds for reps
Min 1: Calories row / ski / bike
Min 2: rest
Min 3: Air squats
Min 4: rest
Min 5: Abmat sit ups
Min 6: rest

Friday

3 x unbroken 20 steps of KB walking lunges

Metcon:
“Barbell Marathon”
50 deadlifts 50/35
20 burpee over bar
40 hang power clean 50/35
20 burpee over bar
30 front squats 50/35
20 burpee over bar
20 S2OH

Saturday

Team WOD 11:00, open doors 12-14.

 

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