Strength
Snatch
-Work up to a new 1rm
WOD
"Fight Gone Bad"
Three rounds of:
1 Minute ME Wall Ball
1 Minute ME Sumo-deadlift High Pull 75/45
1 Minute ME Box Jump
1 Minute ME Push Press 75/45
1 Minute Rest
Tuesday
Strength
Back Squat
-3x5 @ 90% of 5rm from last week
WOD
7 Minute AMRAP of:
100m Sprint
1 Rope Climb
then...
Three rounds of:
20 DB Snatch (10 per arm) 50/30
20 HRPU
Wednesday
Strength
None
WOD
"Rankel"
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts 225/135
7 Burpee pull-ups
10 Kettlebell swings 70/53
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Thursday
Strength
Three rounds not for time of:
8 Close-grip Bench 70% of Bench 1rm
Strict Pull-ups till failure
WOD
15 Minute AMRAP of:
Buy-in: 1200m Row
60 Double Unders
30 Sit-ups
15 HSPU
10 Toe-to-Bar
5 Muscle-ups (Scale for 10 progressions or 10 pulls+10 dips)
Friday
Strength
Clean & Jerk
-Work up to a new 1rm
WOD
For time:
21-15-9
Thrusters 95/65
Box Jumps
Ring Dips
Strength
Three rounds not for time of:
8 Close-grip Bench 70% of Bench 1rm
Strict Pull-ups till failure
WOD
15 Minute AMRAP of:
Buy-in: 1200m Row
60 Double Unders
30 Sit-ups
15 HSPU
10 Toe-to-Bar
5 Muscle-ups (Scale for 10 progressions or 10 pulls+10 dips)
Friday
Strength
Clean & Jerk
-Work up to a new 1rm
WOD
For time:
21-15-9
Thrusters 95/65
Box Jumps
Ring Dips
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