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.