Thursday

Back squat max

Wod
12 minute AMRAP
3 snatch (135/95)
25 double unders
1 muscle up (+1 each round)

(3:1 pull ups dips for MU sub)

Evening wod 1

5 handstand pushups on the minute for 10 minutes

Wod 2

150 m row rest 1 minute, ten rounds

Wednesday

Helen
3 rounds
Run 400 m
21 Kbs (55/35)
12 pull ups

Tuesday

10 minutes to get 1 rep max on bench press 4 rounds 250 m row 6 bench press at body weight 15 Toes to bar 12 minute cap

Monday

Take ten minutes to establish a 1 rep max on dead lift 5 rounds 5 power cleans (185/115) 15 GHD situps

Friday

Bench press

5-5-3-3-1-1

 

WOD

21*15*9*

Wall ball

box jumps

GHD situps

*100' Sled push between each round

Thursday

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell 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.

 

100lbs/65lbs

Monday

Back Squats

5-5-3-3-1-1

 

WOD

5 rounds of cindy

row 1000 m

5 rounds of cindy