WEDNESDAY
“Anaerobic Capacity”
Strength
Deadlift 6 x 3 @80-85% all sets

WOD 2017 Master’s Event 3
21-15-9
Shoulder-2-OH 135/95
C2B Pull-ups

Auxiliary Work
Not for Time
3 sets of 10 Double DB Bent Over Row
100 Banded Pull aparts
KB Single Legged Deadlift 30 total (15/15)

TUESDAY
Grocery List

WOD
50 Toes-2-Bar
40 Front Squats 95/65 FB: 115+/85+
30 Double Unders
800m Run
30 Double Unders
40 Front Racked Lunges
50 Pull-ups

MONDAY
“Time vs Task Oriented”

Pause Back Squat
(2 sec pause at bottom) 5 x 4 @ 50% (add if able)

WOD
8min AMRAP
2 Ring Dips FB: MUs
4 Push-ups FB: HSPU
8 KB Swings 70/53

Rest 2 mins...

Then do again what you completed, but now for time.

FRIDAY
“Tearing Up Pavement”

Tabata
HSPU / scale to heavy DB Push Press
Double Unders

WOD
800m Run
12 Push Jerks 115/75 FB: 155/105
24 Burpees over the Bar
400m Run
24 Burpees over the Bar
12 Push Jerks
800m Run

THURSDAY
“Numeros”

Strength
Deadlift 4 x 5 reps with 3 sec descent; Start @ 70% and build

WOD
10-9-8-7-6-5-4-3-2-1
Squat Snatch 95/65 FB: 135/95

1 round of Cindy after each completed round of snatches
5 Pull-ups
10 Push-ups
15 Squats

25 Min Time Cap

Note: If you cannot squat snatch, mod with either a power snatch or a power snatch followed by an over head squat.