Monday
BS/FS/OHS/DL
WOD:
3 RFT
17 Wall Balls
17 KBS 53/35
17 Box Jumps 24/20
17 Burpee’s
Tuesday
20 minute Squats cleans
Work up to a heavy double
WOD:
10 Hang Power cleans 185/115
Then
3 rounds
50 Double unders
25 med ball cleans
Then
10 Hang Power Cleans
185/115
Wednesday
BS/FS/OHS/DL or Bench Press
WOD:
Row for 2 min, Then during the next 2 min max Thrusters 95/65
Row 2 min, then 2 min max power snatches 95/65
Row 2 min,Then 2 min max squat cleans 95/65
Thursday
20 min increase weight:
1 Hang power Snatch
and 1 OHS
WOD:
TABATA mixer
Box Jumps
Burpees
1 arm KB Swings (alternate as needed) 53/35
Mountain climbers.
Friday
Open WOD 14.4
Saturday
WOD:
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders
After WOD 14.4 make up
