tuesday:
warm up: speed ladder
strength/skill:
10 min emom: odd: 5 hang squat clean (95/65)
even: 30sec max dist. hs walk(
sc: 30 sec hs hold
wod: For time:
Run 200m
25 thrusters (95/65)
25 burpees over bar
Wednesday:
warm up: dynamic
strength: Press
70%x3
80%x3
90%x3-5
wod: 7 rounds:
3 front rolls
5 wall climbs
7 toes to bar
9 box jumps
Thursday:
warm up:
speed hurdles
+
hip/shoulder mobility
strength:
4 sets of
1 snatch push press+1 snatch balance+2 OHS
wod:
"rowling"
10 rounds of 100m row, attempting to make the rower stop right on 100m, the penalty for going over/under is the # of meters you went over or under x's 10 in double unders
Friday:
warm up: dynamic
strength:
deadlift
70%3
80%x3
90%x3-5
wod:
5 rounds:
10 kb clean and jerk (5/arm)
20 sit ups
40 walking lunges
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