MONDAY
Strength/Skill
Overhead Squat
Heavy Triple
WOD
Team WOD (Teams of 3)
50 Burpee Box Jump Overs (28/22)
Run 1000m
50 Burpee Box Jumps Overs (28/22)
-A 50 calorie row must be completed during both 50 rep burpee box jump overs.
TUESDAY
Strength/Skill
Bench Press
80% x 3 x 5 sets
WOD
AMRAP in 10 minutes:
5 Power Cleans
10 Toes to Bar
Rx: 175/113
WEDNESDAY
Strength/Skill
Every 90 seconds for 6 sets:
20yd Sled Push at bodyweight
WOD
5 rounds each for time with a 2:30 minute cap. Start each round after the minute cap is complete:
Run 200m
40 Double-Unders
THURSDAY
Strength/Skill
none today
WOD
“Chelsea”
Every minute on the minute for 30 minutes:
5 Pullups
10 Pushups
15 Squats
-If you fall behind at all, keep going to see how many rounds you can achieve. Scale to every 2 minutes for 30 minutes.
FRIDAY
Strength/Skill
Athlete Choice
WOD
3 rounds for time:
Run 400m
10 Shoulder to Overhead
Rx: 155/103