MONDAY
Back Squat-
3@85%
2@90%
1@95%
Repeat
90sec on/90sec off x3
-7 Thrusters P: (42/30) F: (35/25) H: Goblet Squat
-21 DU H:(21 Single Unders)
TUESDAY
25min EMOM
Min 1: 30sec AB
Min 2: 6/6 Single Arm KB Thruster H:(FS)
Min 3: 20m/20m Sled Push @ moderate laod
Min 4: 6 Toes to bar P:(Strict) H:(leg raises)
Min 5: 7 Burpee Box Jumps
3 Sets:
-3 Pullup Negatives
-5 Pushup Negatives
WEDNESDAY
Strict Press-
3@85%
2@90%
1@95%
Repeat
7min AMRAP
-20 Wall balls
-20 KBS P:(32/24) F:(24/16) H:(rKBS
THURSDAY
4x350m@-6sec 2k split/150m @ +30sec 2k split
10 Min EMOM:
1- 20 Situps
2- 30 Sec Right Side Plank
3- 10 4-Count Flutter Kicks
4- 30 Sec Left Side Plank
5- 30 Russian Twists
FRIDAY
Bench Press- 10-8-6-4-2 AHAP
*Start around 65%
Run 800m (own score) H:(600m run)
-into-
5 RFT
-6/6 KB Snatch P:(32/24) F:(24/16) H:(1arm KBS)
-7 HSPU P:(Strict) H:(Pushups or abmats)
SATURDAY
Surprise WOD!
