MONDAY
“Rounding Out the Edges”

Strength
Back Squat 3 sets: 6 reps @ 70%, then 3 reps @ 80%

WOD
4 Rounds:
200m Run
15/10 DB Push-ups
20 KB SDHP 53/35 FB: 70/53
15 Med Ball Cleans 20/14
20 Double Unders

FRIDAY
“Deadringer”

Strength
Front Squat 5 sets x 3 reps with 2 sec pause in bottom; starting @ 65%

WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/135 FB: 225/155
Ring Dips (Girls 5-5-4-4-3-3-2-2-1-1)
Cals on Machine (choice of Bike or Erg)

THURSDAY
“Dear John,...Have fun!...Love, WOD”

Technique
KB Clean (Single Arm) 10 mins

WOD
400m Run
50 Double Unders
40 KB Swings 53/35 or 30 KB Cleans (15/side)
30 Push-ups FB: 12/6 Strict HSPU
400m Run
40 Double Unders
30 KB Swings or 20 KB Cleans (10/side)
20 Push-ups FB: 8/4 Strict HSPU
400m Run
30 Double Unders
20 KB Swings or 10 KB Cleans (5/side)
10 Push-ups FB: 4/2 Strict HSPU

WEDNESDAY
“Intensify”

Technique
Split Jerk
Track 1: Newer to Split: 15 Mins working on technique with < 50% of 1 RM
Track 2: Experience with Split: Build in weight with doubles 15 mins

WOD
6 Min AMR:
6 Shoulder-2-OH 95/65 FB: 115/75
12 Over the Box Jumps 24/20

2 Min Rest...

6 Min AMR:
6 Bent Over Rows 95/65 FB: 115/75
12 Pull-ups FB: 2 Rope Climbs

TUESDAY
“Under the Gun”

Skill
HSPU Intro to Headstand and Set up against wall
Experienced Athletes 20 Unbroken HSPU FB: 30 UB for time
Every time you break: 15 sit-ups

WOD
0:00-4:00
2 Rounds FB: 3 Rounds:
12 DB Squat Cleans 35/25
12 Burpees

4:00-8:00:
3 Rounds:
8 DB Push Press 35/25
4 Renegade Rows

8:00-end of workout
24 Alternating DB Snatch
800m Run