TUESDAY
“Double Feature”

Strength
Warm up for Deadlift weight in workout

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
(10 min Cap)

5 Min Rest

“2013 Regionals Event 5”
21-15-9
Deadlift 185/135 FB: 275/185
Games Box Jumps 24/20” FB: 30/24”

MONDAY
“Strict Standards”

Strength
10 Min EMOM:
3 Back Squats starting at 60% and building each set

WOD
8 Rounds:
5/3 Strict Pull-ups FB: 5/3 Strict HSPU
5/3 Kipping Pull-ups (athletes that do not do kipping pull-ups will immediately go into 5 unbroken ring rows from banded strict pull-ups) FB: 5/3 Kipping HSPU
*Run 200m every time you need a rest (drop from bar)*

After Fun
100 Calorie Row or ABike for Time

FRIDAY
“Running on Fumes”

Strength / Skill
2 Snatch Balance + 1 OHS
6 Sets building as able

WOD
800m Run
15 Power Snatches 95/65 FB: 115/75
15 Ring Rows
400m Run
15 Ring Rows
15 Squat Snatches or Squat Cleans
800m Run

THURSDAY
“Fast and Furious”

Push Jerk: 5-5-5-3-3-3

WOD
21-15-9
Burpee Box Jump 24/20”
Knees-2-Elbow
SDHP 75/55

WEDNESDAY
“Better Together”

Strength
Build up to working weight for hang squat clean 12 mins

Partner WOD
60 Hang Squat Cleans 115/75 FB: 135/95
70 Over the Box Jumps 24/20
80 Alternating DB Snatch 35/25 FB:45/35
90 Wall Balls 20/14
400m Run together