THURSDAY
“Athlete’s Choice: Isabel or Randy”

3-400m Runs (Run:Rest = 1:1)

WOD
Athlete’s Choice of:
“Isabel”
30 Power Snatches for Time 135/95

or

“Randy”
75 Power Snatches for Time 75/55

After WOD
100 Cals for Time (choice of ABike/Rower)

Todays work can be completed in any order.

WEDNESDAY
“st-ABILITY”

Strength
OHS 20 Mins to Build to a heavy single

WOD
30-20-10
Alternating DB Snatch 35+/25+ FB: Alternating DB Squat Snatch
Wall Balls 20/14 FB: Double Squat Wall Ball
Knees-2-Elbow

TUESDAY
“Double Down”

Skill
Every 30 sec for 5 Mins: 2-6 Pull-ups FB: C2B (10 sets)
2 Min Rest...
Every 30 sec for 5 Mins: 4-8 Burpees (10 sets)

WOD
2 Rounds for Time:
15 Squat Cleans 115/75 FB: 155/105
30 Double Unders
15 Power Clean & Jerks (same load)
30 Double Unders

MONDAY
“Body Movin’

Strength
Front Squat 7 x 3 (Starting at 60%, build each set to work to a heavy triple)

WOD
17 Min AMRAP
9 Pullups FB: 3 Bar MUs
12 Over the Box Jumps
15/10 Pushups
200m Run

FRIDAY
“Roses”

Strength
Deadlift 5 x 3 starting at 70%, 75%, 80%, 85%, 88-90%

WOD
30 Single Arm KB OH Lunges 53/35
30 Toes-2-Bar
30 KB SDHP
30 Wall Balls 20/14
30 Cals (any machine)
30 Wall Balls
30 KB SDHP
30 Toes-2-Bar
30 Single Arm KB OH Lunges