WOD

 

 

 

Day SKILL STRENGTH WOD 1 WOD 2
MONDAY BACK SQUAT  Every minute on the minute
Add 2x reps per round, continue until failure
2x Back squat 70/50
Max rounds in 12 minutes
15x Box jumps
10x Push-ups
5x Pull-ups
4 mins max burpees + touch the highest bar
TUESDAY  KB CLEAN AND JERK 5×5 Bench Press @ 80% of 1 RM  EMOM 8min

3 (each arm) x 1 arm KB clean and jerk

4 xfit push ups

 

 

EMOM (every minute on the minute) for 8 min:

5 Sit-Ups
5 Burpees

WEDNESDAY  POWE CLEAN 2 Dead lifts

– Add weight each increment of two minutes until failure (if failure occurs before 14 minutes drop working weight and complete the 14 minutes)

4 Rounds For Time:

15 power Cleans
15 Ring Dips

THURSDAY double unders  practice double unders 4 rounds for time:

50 double unders, no singles if possible
49 Push-Ups
49 Sit-Ups
49 air Squats

 30 wall balls

30 pull ups

30 box jumps

30 T-push ups with DB

30 front squats

FRIDAY  POWER SNATCH

DOUBLE UNDERS

 POWER SNATCH and DOUBLE UNDERS practice 12 min EMOM
Min 1:                 10 Power Snatch
Min 2:                 30 Double Unders-
 For Time: (18min cap)
50 Wall Balls
40 Pull Ups
30 bb S2OH
20 Bar Facing Burpees
10 weighted dips (hold DB with legs)
SATURDAY Loic’s Super Circuit