Monday
BS/FS/OHS/DL
7 Rounds
3 Deadlifts (315/205)
6 Clapping Push-ups
9 Toes to Bar
Tuesday
15 min TGUs
Track Day
1 mile X 3
Rest 5 min between runs
*Alternate Rowing-1600m x 3
rest 5 min between rows
*Airdyne- 7 min x 3
Moderate pace the first 5 min and then 90% the last 2 minutes.
Rest 5 min between rounds
Wednesday
BS/FS/OHS/DL (25 min try 1 1/4 squats for a change of pace)
FOR TIME
“Masters WOD#4
100 Pull-ups
100 Wall Ball Shots
Thursday
20 Min Snatch for doubles
*Bar on ground only long enough to re-grip
3 Rounds
10 Power Snatch (115/75)
20 Box Jump (24/20)
Friday
BS/FS/OHS/DL (25 min Go heavy)
3 Rounds
10 Clean and Jerk (115/75)
20 Burpees
Saturday
FOR TIME
90 Double Unders
80 Walking Lunges
70 Sit-ups
60 Swings (53/35)
50 Burpees
40 Back Squats (115/75)
30 push ups
20 Calorie Row
10 Handstand Push-ups
5 Rope Climbs
*back squat is from the floor
