Week of June 25, 2018

Week of June 25, 2018

Week 1 of 4 of Strength Set

Monday:

Strength: Back Squat 8-6-4-2
WOD: 3 Rounds
500m Run/Row
2 Rope Climbs
10 Deadlifts @205/155
Fitness:
200m Run/Row
2 Rope Climbs or 6 Pull-ups
10 Deadlifts @155/105

Tuesday:

Strength: Split Jerk 5x2
WOD: 4 Rounds
10 TTB
15 Thrusters @95/65
45 Double Unders
Fitness:
10 Knee Raises
15 Thrusters @65/45
90 Single Skips

Wednesday:

Strength: Power Clean 8-6-4-2-1
WOD:
1000m Row
3 Rnds:
15 Burpees
10 Power Cleans (115/80)
15 WBS (20/14)
Fitness:
1000m Row
3 Rnds:
10 Burpees
5 Power Cleans
10 WBS (14/10)

Thursday:

Strength: Hang Snatch 5x3
WOD: AMRAP 12min
50 Double Unders
10 Alt. DB Snatch 50/35
15 Alt OH Lunge
Fitness:
100 Single Unders
10 Alt. DB Snatch 30/20
15 Alt Lunges

Friday:

Strength: Bench 8-6-4-2 / Pull-ups 5x3
WOD: 5 Rounds
3 Bar Muscle-ups (RX+) C2B (RX)
6 Squats Cleans @115/80
9 Push Jerk
Fitness:
6 Pull-ups or Ring Pulls
6 Front Squats @75/55
9 Push Press
Saturday: “Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

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