WOD #1

10-8-6-4-2
Dips
Pistols

Strength

Overhead Squats 7 x 3 (6,9)

WOD #2

2-4-6-8-10
Thrusters
Handstand Push Ups

Tuesday

Strength

In teams of 3 pick 3 of the following exercises with a I go, you go, they go rest interval approach.

Seated Cable Row 5 x 10
Hammer Strength High Row 5 x 10
Pendlay Row 5 x 10
Barbell Row 5 x 10
Dumbell Pull-Overs 5 x 10
Single Arm Row 5 x 10

WOD #1
20-15-10-5
Chest to Bar Pull Ups
Box Jumps
Wall Balls

WOD #2
20-15-10-5
GHD Sit Ups
Kettlebell Snatches

Wednesday

Power Development

Take 15 Minutes to Find your 1 Rep Max Power Snatch

Strength

8 x 8 Back Squat

WOD #1

“Running or Rowing Annie”

Run or Row 200m

50 Double Unders

50 Sit-ups

300m

40 Double Unders

40 Sit-ups

400m

30 Double Unders

30 Sit-ups
500m
20 Double Unders

20 Sit-ups
Run
600m

10 Double Unders

10 Sit-ups