TUESDAY
“Cindy, Interrupted”
Strength
12 Mins to work up to a heavy Squat Clean
WOD
20 Min AMR *E2MOM: 1 Squat Clean*
5 Pull-ups
10 Push-ups
15 Squats
(Pick up rounds of “Cindy” where you left off)
View From the Top
MONDAY
“View From the Top”
Strength
Back Squat 3 x 8 reps (starting @ 65-75% adding 5-10lbs/set)
WOD
5 Rope Climbs (Scale to 15 Chinups)
15 Burpees
200m Run
4 Rope Climbs (Scale to 12 Chinups)
15 Burpees
200m Run
3 Rope Climbs (Scale to 9 Chinups)
15 Burpees
200m Run
2 Rope Climbs (Scale to 6 Chinups)
15 Burpees
200m Run
1 Rope Climb (Scale to 3 Chinups)
15 Burpees
200m Run
Temperature Rising
FRIDAY
“Temperature Rising”
Skill
Handstands 15 Mins to work on the following:
HS Holds (against wall or free-standing)
1 arm or 2 arm holds
HS Shoulder Taps (wall or free-standing)
HS Walking
WOD
3 Rounds: 1 Min @ each Station
Renegade Rows 35/25 FB: 40/30
Front Rack Lunges 75/55
Cals on Rower/ABike/Ski Erg
Toes-2-Bar FB: BMU
SDHP 75/55
*rest*
Cheap Thrills
THURSDAY
“Cheap Thrills”
Skill Work
EMOM 7 Mins
Strict Pull-ups FB: Strict C2B (3-6 reps per min)
Turkish Get-Ups 12 Mins to work on technique and try different objects
(DB, KB, Barbell, WB, etc)
WOD
10 TGU 53/35
Then,
6 Rounds:
9/5 Ring Dips FB: 3 Muscle-Ups
12 Thrusters 95/65
21 KB Swings 53/35
Finish with...
10 TGU