Monday
SWOD
Hang Snatch
3x5 (@ 60%)
2x3 (@ 70%)
WOD
"Isabel"
For time:
30 Snatch 135lb
(Time cap: 7 minutes)
3 minute rest then...
"Karen"
150 Wall Ball Shots
(Time cap: 10 minutes)
Tuesday
SWOD
Bench Press
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)
WOD
5 Rounds for time:
20 Minute Cap
10 Double Unders
5 Back Extensions
3 Muscle-ups (scaled: 9 Pull-ups, 9 Ring Dips)
100 Yard Shuttle
(Time Cap: 20 minutes)
GWOD
Ring Invert
3x10
FWOD
3x10 Strict Toe-to-bar 8 minute cap
Wednesday
SWOD
Back Squat
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)
Deadlift
1x5 (85%, maximum repetition attempt)
WOD
5 Rounds for time:
7 OHS (Rtg: Body Weight, Rx: 105/95)
5 Ring HSPU/Parallette HSPU
(Time Cap: 25 Minutes)
FWOD
Tabata Bike Sprint
Thursday
SWOD
Hang Clean
3x5 (@ 60%)
2x3 (@ 70%)
WOD
For time:
400m Run
then...
21-15-9
Squat Clean and Jerk (RTG: bodyweight, Rx: 135/65)
Reps x 10ft Farmer Walk (RTG: 80lb dumbbell, Rx: 53, scale 35)
then...
400m Run
Coaches Notes: For Farmer Walks confusion, First Round 21 x10= 210 ft, second 15 x 10=150ft, etc.
Friday
SWOD
Standing Overhead Press
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)
Push Press
5x5 (Ramping, adding weight every set)
WOD
"The Clown"
100 yd Bear Crawl buy in
Then 3 rounds of:
3 Chest-to-bar Pull-ups
3 Hand-release push-ups
3 Box Jumps
3 Ring Dips
3 Burpees
Then finish with 3 minute Handstand hold (Cumulative)
Skill:
Rope Climbs
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