WOD

 

 

 

Day SKILL STRENGTH WOD 1 WOD 2
MONDAY  SUMO DEAD LIFT TO HIGH PULL  1RMs
Work up to a 1RM squat clean to thruster (“cluster”)
 5 rounds
10x reps each of
Strict pull-ups
KB swing
Burpees
Sumo deadlift high-pull (
TUESDAY POWER SNATCH

POWER CLEAN

DEAD LIFT

practice the 3 movements

with light weight

 

For max rounds
Max rounds in 3 minutes of
3x Power snatch  + 7 Burpees
Rest 2:00 after completion
Max rounds in 3 minutes of
3x Power clean  + 7 Box jumps
Rest 2:00 after completion
Max rounds in 3 minutes of
3x Deadlift + 7x Knees to elbows
WEDNESDAY  FRONT SQUAT  Every minute on the minute for  18 minutes
First minute – 3x Ground to overhead (bw)
Second minute – 3x Front squats (1.25x bw)
Third minute – 8x Strict pull-ups
 run 4 laps

50 double unders

THURSDAY  TODAY’S KB MOVEMENTS 4 rounds
All exercises are double KB
6x Front squat
6x Clean
6x Press
15x Swing
6x Bent row
10x Burpees
 Every minute on the minute for 5 minutes
1x Clean & jerk (95% 1RM)
Rest 1 minute after last rep
Then, 1 minute max reps deadlift (75% 1RM)
Rest 1 minute
Then, every minute in the minute for 5 minutes: 3x C&J (80% 1RM)
FRIDAY  OVER HEAD SQUATS Max rounds in 20 minutes
20x Overhead squat (45#)
20x Back squat (45#)
Run 400m
SATURDAY SUPER CIRCUIT