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
