Strength
Bench press. 7,7,5,5,3,3,1,1
WOD
5 rounds
10 Power Cleans 135/95
30 doubles
Run 200
Strength
Bench press. 7,7,5,5,3,3,1,1
WOD
5 rounds
10 Power Cleans 135/95
30 doubles
Run 200
Strength
Push jerk 3-3-3-3-3
WOD
1500 m row buy in
5 rounds
14 alternating kettlebell snatches (sub is swings or one arm swings)
10 box jumps
20 situps
**New You**
Strength
Push press
5-5-5-5-5
WOD
1000 m row
5 rounds
14 kettlebell swings
10 box jumps
20 situps
Strength Front squat
5-5-5-5-5 %80 ish—
Wod 5 rounds
30 Doubles
10 Deadlifts 205/155
10 Pull ups
Ok. If you registered for Wod Wars and you have been slacking its time to get it together. The next 4 weeks will be a lot of heavy strength work and a lot of good conditioning wods.
Warm up-50 cals on the bike or 60 on the rower.
Strength 20 minutes+ (depending on if you get to class on time and how fast you do the warm up) of finding a two rep max hang clean- squat or power… or squat and power mixed
Wod
120 wall balls for time…… but wait….. it starts with 5 burpees and you do 5 burpees every minute on the minute.. just keep chipping away at those wall balls between burpees.
*New you class*
Warm up- Teams of 2- Row 1000m and Bike 60 cals
Strength
Back Squats 5 sets of 5
Lesson/skill Thrusters with a barbell, a kettle bell and dumbbell
Wod-
14 minute Amrap
Thruster, burpee ladder.
Start with one of each.. then 2 and 2, then 3 and 3, then 4 and 4 and so on.
WOD wars wods….. Kind of
Teams of 2
Wod 1
Double Dt
WOD 2
Wall balls, toes to bar, pull ups
WOD 3
KB snatches, bar or farmer carry