Please Remember to Post your WOD Results to Comments Below
Monday
Strength
Supplemental Power
6 x 1 Hang Snatch + 1 Overhead Squat
6 x 1 Clean and Jerk
Supplemental Gymnastics
3 x 3-5 Ring Muscle Ups
3 x 24’ Handstand Walk
5 Rounds
Minute 1: 6 Bench Press
Minute 2: 8 Pendlay Row
Minute 3: 10 GHD Sit Ups
5 Rounds
Minute 1: 1 Power Clean + 6 Front Squats
Minute 2: 8 Weighted Dips
Minute 3: 10 Weighted Pull Ups
Workout of The Day
12.5 Open WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thursters 100/65 85/55 75/45
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thursters
12 Chest to bar Pull-ups
15 Thursters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Supplemental Endurance
2 x 2000 Meter Row
Every 10 Minutes
