SWOD
Front Squat
5x3 (80%)
WOD
"Nancy"
5 Rounds for Time:
400m Run
15 OHS 95/65
Coaching Notes: Chest high, elbows high on the front squat. OHS, remember shoulders up and actively press up during the WHOLE lift.
Tuesday
SWOD
Hang Power Clean
3x3
WOD
5 Rounds:
2 Rope Climb 15ft
5 Snatch 95/65 (Add 10 lbs every round, 105, 115, etc...)
15 Box Jumps
Skill
Ring extensions, muscle-ups, progressions
Wednesday
SWOD
Bench Press
1x5 (75%)
1x3 (85%)
1x1 (95% max repetition attempt)
WOD
15 min Amrap
5 Ring Dips
5 Chest 2 Bar pull ups
5 Body-weight dead lift
5 Minute Amrap
10 Steps Barbell Lunge Rx: 95/65 (10 each leg)
10 Barbell Burpees (5 each side)
Thursday
35 minute time cap
2 mile Run
1000 Jump Rope
800m Run
250 Jump Rope
Friday
WOD
"Bear Complex"
5 rounds not for time. Attempt to increase weight each set.
7 times through following cycle equals one round, bar never rests on the ground till all 7 cycles are complete:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
Rx: Start at 95/65 RTG: Start at 115/85 Bear Mode: Start at 135
ASWOD
Pendlay Row
5x10
Coaching notes: Don't drop the bar till you finished!
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