5-9Feb 2018

MONDAY

Strength/Skill

Back Squat (week 3/9)
80% x 4 x 6

Volume

Perform 3-6 strict pullups after each 80% set.  Add load if possible.

WOD

AMRAP in 7 minutes:
14 DB Deadlifts
14 DB Shoulder to Overhead
Rx: 40/30
R+: 45+/35+

TUESDAY

Strength/Skill

EMOM 6 minutes:
6 DB Snatch (3 each arm)

WOD

“MWOW”
For time:
30 overhead walking lunges (45lb/25lb)
30 knees-to-elbows
30 abmat sit-ups
30-cal. row
30 abmat sit-ups
30 knees-to-elbows
30 overhead walking lunges (45lb/25lb)

WEDNESDAY

Strength/Skill

Bar Dip
5 rep max or EMOM for 10 minutes of 5 reps

WOD

5 rounds for time:
Run 20yd Suicide
15 Hang Power Cleans (95lbs/63lbs)

THURSDAY

Strength/Skill

Front Squat (week 3/9)
80% x 3 x 6 sets

Volume

Perform 3-6 Strict Chin-ups after each set of 80%.  Add load if possible.

WOD

Tabata Mash-up of 16 cycles of 20 secs work/10 secs rest for reps :
Handstand Pushups (head to gray mat)
Double-Unders

FRIDAY

Strength/Skill

Athlete Choice of Lift (make up the squat you missed or work on a weakness)

WOD

30 Muscle-Ups for time
or
15 Rope Climbs for time